Exploring Basketball Performance with Zack Zillner from The University of Miami

WEBVTT
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Exploring movement, exploring our body.
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The HO center, inside edge of the foot, crushing you from here.
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Different angles.
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Like these kids don't want to be here.
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Perception is the engine that drives our entire experience.
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On today's episode of the Performance Explorer Project, I have Zach Zillner, the director of sports performance for men's basketball here at University of Miami.
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He's going to take me through his warm-up protocols with coming to walking patterns.
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We're going to get into some run-specific isometrics.
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He's going to talk about the ability to load the frontal plane, being dynamic with strength and locomotion, being fluid with our movements.
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This could be a fun conversation.
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We're not only exploring movement, but talking about coaching and his journey.
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Hope you guys enjoyed the episode.
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Let's get into this.
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So February, we are creeping in to the madness of March right now.
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So you are in season with guys, they're coming in, they're probably feeling fatigue from the games they had, the practice, that volume that's kind of built up over time.
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Um, how when that when someone comes in, where do you start them at to kind of get them through a training session successfully?
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You can ask all our guys.
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They give me crap for it all the time, but it's our cable walk series.
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So it's lateral walks, backward walks, 45 degree walks, um, a different variation every day.
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And I think it's a great way to get the boys moving.
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And it's not uh your traditional boring like step-ups or quad stretch or whatever dynamic one, like it's some kind of in the mix right away.
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I I was hearing you talk about it and seeing the guys last time I came down here to Miami do some of those things, it's getting them to these different angles.
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So it's not just like traditionally sagittal exercises.
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I you're kind of exploring that frontal plane, adding some rotation in.
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And I love that because when I think about rotation, like we're constantly thinking about rotation as like like rotation, where it's like the frontal plane is what guides rotation.
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You being able to load effectively through the frontal plane and that whole step series, that's kind of like like the main focus with some of those movements is kind of that like step over, step through position.
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I think it's a perfect warm-up for any of our lateral, like power development days or speed days, where most of the stuff we're doing in basketball is lateral.
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So it's a great way to kind of warm them up and it's an assessment that day, too, to see how they're moving in and out, whether they're staying low or high.
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Uh, that gives us different questions we can ask of uh you have knee pain, back pain, foot, ankle complex, all that kind of thing.
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So it checks a lot of boxes for one movement.
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So we're gonna start out first with lateral walkouts.
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Okay.
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Um, step inside the harness.
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We start pretty much every one of our sessions with a form of walkout, and lateral walkouts are probably my favorite one.
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Okay, we're gonna face the wall.
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Where are we positioning this at?
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Uh right, like about waist height, um, whatever's comfortable, uh, maybe a little higher.
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Perfect.
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You're gonna be in a good athletic position.
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We're gonna start with our right leg crossing over.
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Yo, how much weight did you put on this thing?
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Come on, man.
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Come on, man.
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We'll lighten it up.
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We'll we'll restart it.
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Here, give me some.
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Our guys are like uh 240 pounds.
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They're just tall.
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They're just tall.
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That's why they're good at this.
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All right.
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We're gonna so now we're stepping in.
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Yeah, good athletic position.
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We're gonna step with our right leg in front, stay low the whole time.
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Good.
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Step out again, perfect.
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One more step.
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Awesome.
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And then you're gonna reach back outside edge of your foot into the turf.
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As you reach behind you, stay low, come back one more step.
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Good to keep tension, they come right back out to the right.
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Or left.
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Yep, there you go.
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Perfect.
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Stay low.
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Coming out, excellent, two feet out, nice and slow.
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Outside edge of your foot to the inside.
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Perfect.
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Let's get one more rep.
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Where are you feeling that?
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My hips.
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Done.
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Perfect.
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Come back, big reach, pinky down, perfect.
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Excellent.
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So you're gonna stay right there, and we're gonna face the unit.
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When we're doing that, so that that is almost that kind of like like that penultimate step, like rolling the outside of the side.
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Absolutely.
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Absolutely.
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Is that the whole intention behind that?
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Uh, I think for coming out, the intention is just like staying low with that force coming, you know, pulling you back.
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And that's so we're crossing over, keeping our hips square, and you're coaching them outside of the foot, rolling over.
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Do you notice?
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Because obviously we have such taller after you have such taller athletes being basketball, like getting across their body.
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Do they have trouble with that?
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What you'll find is when people start this, they'll still stay tall.
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So you say get in athletic position, and this is their athletic position, they come through kind of like you were, and it pulls them back.
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Yeah, so we got to lock in, stay short, come back down, come back and through.
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And the big thing that I like most is the coming back to the cable.
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Oh, for sure.
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It's so you feel that big stretch.
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Is I'm like reaching across a little bit of my groin adductors, trying to have some stiffness up into my pelvis as I kind of switch through.
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But it's almost like um I'm thinking about like change of direction.
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It's almost like we we we kind of go away from like you I remember hearing back in the day, like you never want to cross over, and then you watch sport, and you're like happens all the time.
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Every play happens all the time.
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Every play.
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The best athletes are the ones that can step over and get across their body and not.
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So it actually helped me with this.
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Is we get uh game photos of every game, and so guys will be in awkward positions, they're coming down the court like this, putting on the brakes like this, yeah, and we don't train that in here.
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And so this is where we kind of train it in a controlled way with load to kind of get them used to the high race of high rate of force development, like in a game.
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And they're getting this exposure every training system.
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It's like kind of correct.
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These are you can guarantee A1 or A2 is this exercise.
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And then you said next we go reverse.
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Yeah, reverse.
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And then we're gonna walk back just like a regular sled drag.
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So work on squeezing that quad, coming down and through.
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Where are you kind of focusing on the feet with this?
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So you're looking for the feet specifically?
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Yeah, and then kind of driving through the ball of your foot when you come back, and then really squeeze this quad.
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Yes, perfect.
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And then we're gonna come back at a 45 degree when we come back.
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So we're gonna start with our right leg.
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Okay.
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Our left leg's gonna be straight.
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So you're kind of swag walking.
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So I'm outside of the edge of my foot, inside.
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Outside, inside.
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Both legs, I'm doing that same step.
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The left leg's just straight.
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Okay, okay.
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Perfect, and straight.
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Perfect.
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Good.
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Same concept, walking the back.
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Let's stick on that same side.
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Okay.
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Really get comfortable with it.
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Sink, yes, perfect.
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Sink, perfect.
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Outside edge, inside edge.
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Good, we'll do the other side.
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Stay low, squeeze that quad, perfect.
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A little tighter on that side, huh?
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Yeah, definitely a little tighter.
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Good.
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So that's almost like them setting up that penultimate.
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Like them jumping.
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That's exactly what that is.
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And so it's great you can get the backwards sledwalk knocked out.
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Yeah, because everyone loves that.
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And then this adds that extra layer where you can practice that step that they use a lot, especially if you got those high-flying guys.
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For sure.
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Well, I mean, even if you're not a high flying guy, you're taking off on one leg to jump up and put your hands up for a block.
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You know, you you are you're rarely jumping off two legs.
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No.
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Yeah.
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Step good.
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Step perfect.
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Man, how do the guys, I would imagine it's almost like indirect kneecare.
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Oh yeah.
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So it's like hip focus and you're connecting the dot from the foot up to the hip, but is that direct?
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That's why I keep it in so much because you knock off ankle, knee, hip, yeah, adductors, glutes, everything.
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Kind of like the biggest bang for your buck if you're gonna warm up.
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And it's a super easy warm-up.
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Like you step into the harness and then you're walking back, walking forward, like it's nothing too crazy.
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And it's enough load that they got to take it seriously.
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Absolutely.
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You can't just go.
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It's a good check-in, too, of like, oh, my right side's tighter than my left, or vice versa.
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And then we can, you know, peel back the layers on that.
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How many reps are you programming with something like this?
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Uh, anywhere from two to five.
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Um, and that'd be each leg or each direction, um, just depending on where we're at in the week and how much time I'm allotted.
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Yeah, yeah, yeah.
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That makes sense.
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That makes sense.
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So we'll go, you'll go lateral, then you're going reverse into that step.
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Is that how you kind of finish that series?
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And then we'll do the the easiest one is just backward walk out.
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Okay.
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And then we'll add a little wrinkle when you come back.
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So when you're coming forward, I want you to act like you're sneaking up on somebody, kind of twisting, being super quiet.
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Good.
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Try to get those knees to come over as far as you can.
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Good.
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Now send it on back.
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Good.
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Squeeze that quad, squeeze that quad, perfect.
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Pretend there's a creaky wood floor coming down super quiet, light on your feet, drive that knee forward, perfect.
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So you're really coaching that ankle door.
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Absolutely as much as they can without pain.
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Good.
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Keep tension there and then come back.
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Roll rolling from the balls on the feet back to the heel.
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As far as far as you can get without pain.
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Perfect.
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Yeah.
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Very sneaky.
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A bit of sneaky sneaky.
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Very sneaky.
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Perfect.
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Man, getting tall guys, that much tension on the on the knee, on the ankles, that's gotta they probably take this thing off and kind of like it.
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It feels better.
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You get good blood flow.
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And then what we do is like our scale is if it's three out of ten pain or less, you're fine.
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Um, if it's a little bit more, then less knee comes forward.
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So you can kind of self-regulate.
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Because some days you're gonna feel really good, and other days it's like I played 40 minutes, my knees are barking.
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Yeah, maybe I'm just gonna be at 90.
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Yeah.
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Um, and you'll start the sessions with this.
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Correct.
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I I honestly love that because I am a big advocate of like blurring the lines from the warm-up.
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Like I don't want them to know when the warm-up stopped and the lift started.
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And the easiest way to do that is with load.
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I feel like traditional warm-ups, quads are lit up.
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And for me, like I hate warming up myself.
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Yeah.
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So if it's a long dynamic warm-up, I'm probably not doing it.
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And I wouldn't expect our guys to want to do that.
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And something that, once again, as easy as this, you're walking.
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Yep.
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And if you can't handle that, then you probably can't handle it training effects.
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Very true, very true.
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When you said you've been coaching almost longer than my daughter's been alive, so impressive, impressive, but mostly basketball.
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And when I think about basketball and training and how much it's evolved, and seeing you kind of take the athletes through these things, um, is this kind of the first time they've like they felt something like that, like doing those cable walks and kind of working in that frontal plane?
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I think so, just because a lot of traditional strength conditioning, I was guilty of this too, is everything sagittal.
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Yeah, you get the most bang for your buck in those positions, which I totally agree with.
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But looking more of like actually the pictures we get after the games of these guys in different shapes and positions kind of had me thinking.
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And my good friend Corey Schlesinger, we had these huge cable columns at the last school I was at, and we were playing around with them and we came up with this walk series, and it was a way where we could kind of load them out of that sagittal plane into more of a frontal plane, more dynamic, athletic type movement.
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This is what I call our cable hip internal.
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If you think of a better name for it.
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I like I like I like cable hip internal, man.
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It is right to the point.
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So once again, we're gonna practice.
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This is for like when we're changing direction, everything, we're gonna break it down to its lowest level with load.
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Okay.
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So my front plant leg, I'm gonna be driving through the inside edge of my foot.
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I don't want to see out on our pinky side.
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So I'm driving in, creating like a stake in the ground.
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I'm almost driving that knee inwards, which a lot of people are against.
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I think you do all the time.
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Drive it in.
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We're gonna internally rotate into this front hip.
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I'm dropping my left knee down, arms just here to hold onto the cable.
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I'm gonna come through, squeezing this back glue.
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So drive all the edge in the inside of my foot, come through and twist.
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It's almost like a closed chain loaded rotation on that right hip.
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Maybe we'll call it cable closed chain.
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No, no, no, no, no.
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Nope, nope, nope, nope, nope.
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But I almost look at this like a it looks almost as like you're doing a hip airplane almost.
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Yeah, well, it's it's kind of that same concept.
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Um, when you're coming through and changing directions, you know, we're here, it's dropping in, twisting, turning.
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So it's the same thing.
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We're just slowing it down, driving in, pulling it through.
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Yeah, okay.
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I'll walk you through it.
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See if you're a good listener.
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Oh don't get your hopes up, my friend.
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So start with that inside foot, perfect.
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Drive that knee in a little bit.
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Good.
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Inside edge of that foot, and bring this leg back a little bit.
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Or sorry, that wide.
00:12:26.559 --> 00:12:26.960
Yep.
00:12:27.279 --> 00:12:30.639
Load into this front hip, kind of let it pull you, perfect.
00:12:30.799 --> 00:12:32.960
And come through and then squeeze this glute.
00:12:33.279 --> 00:12:33.919
Good.
00:12:34.639 --> 00:12:36.480
This rep try to go as slow as possible.
00:12:36.799 --> 00:12:39.919
Turn into that hip, come through, excellent.
00:12:40.559 --> 00:12:42.240
Pivoting on my left footer.
00:12:42.399 --> 00:12:42.799
Yep.
00:12:44.399 --> 00:12:44.720
Good.
00:12:44.879 --> 00:12:46.480
Bring through, perfect.
00:12:47.200 --> 00:12:50.000
Let's go two more reps and we can build the speed a little bit.
00:12:50.080 --> 00:12:52.639
So turning that hip, not crazy fast.
00:12:54.399 --> 00:12:54.879
Good.
00:12:55.039 --> 00:12:56.799
And then let's play around with the torso angle.
00:12:56.879 --> 00:12:56.960
Okay.
00:12:57.200 --> 00:12:58.799
You can come down a little lower.
00:12:59.919 --> 00:13:00.480
Good.
00:13:00.799 --> 00:13:02.240
Less uh low back.
00:13:02.320 --> 00:13:03.519
Try to get rounded through here.
00:13:03.679 --> 00:13:04.399
Nice and smooth.
00:13:04.559 --> 00:13:05.840
Rounded, rounded, rounded.
00:13:06.000 --> 00:13:06.480
Yes.
00:13:07.440 --> 00:13:12.240
Man, the demand I'm getting on my left hip flexor and then this right posterior capsule back here.
00:13:12.480 --> 00:13:12.960
It's crazy.
00:13:13.039 --> 00:13:15.600
I haven't found anything else to really duplicate it like that.
00:13:15.919 --> 00:13:16.879
Man, this is yeah.
00:13:17.039 --> 00:13:18.000
I have yeah.
00:13:18.320 --> 00:13:19.200
It makes total sense.
00:13:19.360 --> 00:13:23.840
Getting in, loading into that angle, really just trying to feel that glute.
00:13:24.240 --> 00:13:25.600
Drive up and through.
00:13:25.840 --> 00:13:28.559
What I really like doing is playing with the shoulder position.
00:13:28.720 --> 00:13:28.879
Okay.
00:13:29.039 --> 00:13:33.120
So try this time round, round through like a horrible deadlift for it.
00:13:33.200 --> 00:13:33.519
Okay, okay.
00:13:35.279 --> 00:13:35.919
Good.
00:13:36.240 --> 00:13:36.879
Come through.
00:13:37.039 --> 00:13:37.679
Awesome.
00:13:38.000 --> 00:13:39.440
Reach long, long, long.
00:13:39.679 --> 00:13:40.159
Melt.
00:13:40.720 --> 00:13:41.600
Yes, good.
00:13:41.840 --> 00:13:42.799
Get one more just like that.
00:13:42.960 --> 00:13:43.519
What a cue.
00:13:43.679 --> 00:13:44.240
Melt.
00:13:47.120 --> 00:13:48.080
Awesome.
00:13:48.799 --> 00:13:49.600
Perfect.
00:13:50.000 --> 00:13:57.360
Dude, I I anytime we can load mobility or load a joint into with a progressive stimulus that you can walk it down, walk it up.
00:13:57.440 --> 00:13:57.679
Yeah.
00:13:57.840 --> 00:14:03.440
Like for one, that your buy-in, your whatever in engagement's going to go through the roof because they're touching weight.
00:14:03.600 --> 00:14:05.679
So they instantly are going to take it probably more serious.
00:14:06.320 --> 00:14:16.399
But that rotation, feeling it through, the biggest thing though, I love is how heavy you are coaching um big toe down, that first metatarsal on the ground.
00:14:16.559 --> 00:14:24.480
I think when it comes to frontal plane work, uh, you see people doing like stuff like this or lateral lunges, and they are getting on the outside edge of their foot.
00:14:25.519 --> 00:14:26.080
You're wasting your time.
00:14:26.240 --> 00:14:26.639
Correct.
00:14:26.799 --> 00:14:33.679
If I see ever see an athlete on their heels or on the outside edge of the foot, like cooked, like that, that's how you make yourself not on a division.
00:14:34.080 --> 00:14:40.000
Like I care more about getting them in the right positions because I think efficiency can help us build speed or quickness.
00:14:40.159 --> 00:14:43.919
And coaches' big biggest complaints are you know, they're too slow laterally.
00:14:44.000 --> 00:14:44.159
Yeah.
00:14:44.320 --> 00:14:46.000
And it's like, well, have we looked at their technique?
00:14:46.080 --> 00:14:49.360
And you watch their technique, and on the shuffles, they're here, shuffles they're here.
00:14:49.519 --> 00:14:54.960
It's like maybe it's not a speed thing, maybe it's a technique thing where it's inside edge of my foot, dropping my center support, shuffling.
00:14:55.360 --> 00:15:02.000
So it's almost like you're trying to give them the body awareness through a through a weight room standpoint to bridge that gap on the curves of all court.
00:15:02.240 --> 00:15:03.600
And then changing the spine as well.
00:15:03.759 --> 00:15:07.519
Like everything we do in the weight room usually is arched, everything's stiff.
00:15:07.600 --> 00:15:12.399
But if you look on the court, these guys are in totally different shapes all over the place, and we don't train that.
00:15:12.480 --> 00:15:12.639
Yeah.
00:15:12.799 --> 00:15:15.679
And then we wonder why, like, oh, I tweak something here, tweak something there.
00:15:15.759 --> 00:15:23.279
It's because we were practicing everything rigid, which is great for weightlifting, but dynamics with sports, like you want to be dynamic and fluid.
00:15:23.360 --> 00:15:26.320
So this that cue of melt, melt kind of.
00:15:27.039 --> 00:15:28.480
We stole that from uh Corey Schlesinger.
00:15:28.639 --> 00:15:30.080
I mean, think about a bass, they're never.
00:15:30.240 --> 00:15:31.840
Why would you ever come down there?
00:15:31.919 --> 00:15:32.799
Like it's always this.
00:15:34.399 --> 00:15:36.720
You see that are strength coaches playing at mean ball.
00:15:38.799 --> 00:15:41.919
Guilty, guilt, valid, valid tort.
00:15:42.159 --> 00:15:44.399
Uh, another thing we can add with that is velocity.
00:15:44.480 --> 00:15:46.799
So usually what we'll do is start them out super slow.
00:15:46.960 --> 00:15:48.080
You'll find a lot of athletes.
00:15:48.240 --> 00:15:50.879
This is actually a foreign pattern for them to get in.
00:15:50.960 --> 00:15:52.480
It's it's uh done that reaching it.
00:15:52.559 --> 00:16:01.600
Not something that you know, some athletes pick it up first rep, and then other athletes, it's like a couple weeks in the making, but I think it's valuable enough to keep uh teaching.
00:16:01.759 --> 00:16:12.399
And then as we get closer to games or some of our speed type lifts, we'll add some velocity with it with either the cables or I really like with the bands, it kind of pulls you into that dynamic position coming right back out.
00:16:12.559 --> 00:16:13.840
Is this something you'll play with in season?
00:16:14.480 --> 00:16:14.720
Absolutely.
00:16:14.879 --> 00:16:18.320
So it's one of our warm-ups like I'm super boring, like our same warmups.
00:16:18.399 --> 00:16:23.759
If I think it hits everything, like we'll do that same warm-up every time we have a speed day or a strength day or a power day.
00:16:23.919 --> 00:16:30.240
Um, and yeah, I feel like if it makes you feel good, hits all the important spots, you don't need to change it up that much with variety.
00:16:30.320 --> 00:16:34.960
We can just change it with either foot position, torso position, velocity.
00:16:35.039 --> 00:16:37.679
Um, so keep the same movement, but just change the variables.
00:16:37.840 --> 00:16:38.399
Love that.
00:16:38.639 --> 00:16:47.840
After we've explored kind of that that movement prep, and then you've talked about how now you like to bridge that with like a almost like a running, a running series you mentioned.
00:16:48.000 --> 00:16:49.279
Um, what was the benefit?
00:16:49.440 --> 00:16:50.879
Because you have basketball players.
00:16:51.120 --> 00:16:54.080
I don't why are you doing run specific stuff, Zach?
00:16:54.159 --> 00:16:55.360
You're breaking rules here, man.
00:16:55.679 --> 00:16:57.440
So uh what what what brought that amount?
00:16:57.679 --> 00:16:59.200
And the whole lower leg complex.
00:16:59.360 --> 00:17:04.640
So when I actually saw the run-specific ISOs, it was when I tore my Achilles three years ago.
00:17:04.880 --> 00:17:07.200
And for some reason it really drew me into it.
00:17:07.279 --> 00:17:09.599
It was isometrics, which was like the hot thing to do.
00:17:09.680 --> 00:17:09.920
Yeah.
00:17:10.079 --> 00:17:13.440
And then it was focused mainly on the lower leg foot complex.
00:17:13.599 --> 00:17:16.079
And I was like, hmm, what better stuff for my rehab?
00:17:16.160 --> 00:17:20.319
Because I was masterminding my perfect rehab together of what I could use.
00:17:20.640 --> 00:17:24.480
And that position two isometric um was awesome.
00:17:24.640 --> 00:17:28.079
And just adding, you know, there's so many different variations you can add with it.
00:17:28.160 --> 00:17:32.799
You can just do it with body weight, dumbbells, safety squat, barbells, whatever you can think of.
00:17:32.880 --> 00:17:40.160
Um, and it gets us in different positions where that foot can change, you know, pronated, supinated, um, inverted, everted, whatever you want.
00:17:40.240 --> 00:17:47.039
Um, and I think it just allows us to get in those dynamic positions um in an isometric fashion before we really turn up the speed.
00:17:47.279 --> 00:17:53.920
With the isometrics, I think it's one thing where it's like, I think people see it and they wonder like, is this an off-season thing?
00:17:54.000 --> 00:17:55.119
Is this an in-season thing?
00:17:55.279 --> 00:18:02.400
With basketball being a year-round sport, even though, you know, there's a season, many the kids aren't taking the off-season off.
00:18:02.480 --> 00:18:12.559
They're still getting shots up, they're still playing pickup ball, they're still, you know, college is different, but like in high school, they're playing year-round NBA, they're playing in summer leagues, they're doing stuff like that.
00:18:12.720 --> 00:18:16.079
Where do you integrate that into programming that you found to be effective?
00:18:16.319 --> 00:18:19.920
This is an in-season, off-season, every type of season for our guys.
00:18:20.160 --> 00:18:20.400
Love it.
00:18:20.559 --> 00:18:26.240
I think it promotes health of the lower leg complex, which you can play basketball with a broken hand, a broken finger.
00:18:26.400 --> 00:18:28.000
You can't play with a broken foot.
00:18:28.240 --> 00:18:33.839
And so I think the lower leg complex is so integral in what we do that it should be a priority all the time.
00:18:33.920 --> 00:18:38.079
So we'll add them in in season, off-season, anywhere we can.
00:18:38.160 --> 00:18:42.400
We're gonna add some sort of lower leg ISO than 99% of our lifts.
00:18:42.559 --> 00:18:48.400
When I think about isometrics, I think if coaches aren't using them, it's like, man, you are missing so much.
00:18:48.640 --> 00:18:53.759
Because when I think about a training room and you're training, how many guys do you have at one time, like in a training session?
00:18:53.920 --> 00:18:54.160
15.
00:18:54.319 --> 00:18:54.559
15.
00:18:54.640 --> 00:18:56.319
So you have 15, and it's just one of you.
00:18:56.480 --> 00:19:01.200
Well, you have other assistant coaches and stuff, but it's like there's so much movement happening.
00:19:01.279 --> 00:19:03.200
People are, you know, maybe a couple reps ahead.
00:19:03.359 --> 00:19:04.799
Maybe we're doing some sort of circuit.
00:19:04.880 --> 00:19:09.200
So you're kind of you can't watch everything specifically, but an isometric freezes.
00:19:09.440 --> 00:19:14.720
And it gives it gives you as a coach in that moment to kind of like, hey, we're really focusing on that.
00:19:14.880 --> 00:19:15.920
Do you feel that?
00:19:16.079 --> 00:19:18.720
Like when we were walking through it, you were like, hey, where do you feel it?
00:19:18.799 --> 00:19:24.640
Like asking those questions, because that gives you like a huge insight of that movement specifically.
00:19:24.799 --> 00:19:33.359
And when you talked about the isometrics and you talked about changing like the foot angle, like um, I'm gonna say repetition without repetition, but you're you're constantly changing that.
00:19:33.440 --> 00:19:36.960
Are you doing that like set to set, or like uh today?
00:19:37.039 --> 00:19:40.000
I'm programming only like an inverted position or inverted position.
00:19:40.160 --> 00:19:43.039
Usually I'll keep it one per day that we're doing it.
00:19:43.200 --> 00:19:46.400
And I think in our warm-ups is a great way to add variety.
00:19:46.480 --> 00:19:49.200
So variability within our warmups changes every day.
00:19:49.359 --> 00:19:52.000
Our main movements stay pretty similar.
00:19:52.160 --> 00:19:55.440
Um, I think lifting weights in itself is a skill.
00:19:55.519 --> 00:19:59.839
So those big bang for your buck exercises, we're gonna keep those pretty sound.
00:20:00.000 --> 00:20:03.759
Not a lot of variety with that, but I'll sprinkle in a ton of variety in our warm-ups.
00:20:04.079 --> 00:20:05.839
Next is our run-specific ISOs.
00:20:05.920 --> 00:20:07.519
So I got this from Alex Santara.
00:20:07.680 --> 00:20:08.880
He made these super popular.
00:20:09.039 --> 00:20:12.079
Also, Corey Schlesinger, he has them in his program all the time.
00:20:12.240 --> 00:20:12.400
Yep.
00:20:12.559 --> 00:20:15.039
Uh, I tore my Achilles about three years ago.
00:20:15.200 --> 00:20:19.599
I used to think lower leg training, you just need to do some calf raises and jump rope, and you'd be fine.
00:20:19.680 --> 00:20:20.960
Maybe do some ankle rockers.
00:20:21.440 --> 00:20:29.279
And during my you know, nine-month rehab, uh, had plenty of time to nerd out over some books and everything and realized there's a lot more to it than calf raises.
00:20:29.519 --> 00:20:31.119
So this is one of my favorite.
00:20:31.359 --> 00:20:34.079
It's a it's called a position to isometric.
00:20:34.240 --> 00:20:36.400
And so we're gonna be in a running position.
00:20:36.480 --> 00:20:38.480
So that uh left knee is up.
00:20:38.799 --> 00:20:46.160
My right knee is gonna be over that big toe, and I'm gonna drive up as high as I can through that big toe and then hold in this good running posture.
00:20:46.400 --> 00:20:58.799
So we're up on the that almost like that, that that padding of our foot, that first metatarsal, we're gluing that into the ground, lifting the heel up as high as we can, and you're not allowing so I I've seen people in the past do this and they let that kind of ankle like roll off.
00:20:59.039 --> 00:20:59.119
Right.
00:20:59.519 --> 00:21:01.599
You'll see a lot of this through the pinky toe.
00:21:01.680 --> 00:21:02.480
Yeah, I don't want that.
00:21:02.640 --> 00:21:03.039
Yep, okay.
00:21:03.119 --> 00:21:07.039
Um, we can play around with you going pinky toe and big toe and let me know how you feel it differently.
00:21:07.279 --> 00:21:07.519
Okay.
00:21:07.599 --> 00:21:10.319
Um, and let's really just try to focus on keeping it straightforward.
00:21:10.480 --> 00:21:16.319
Yes, and then depending on load and everything, we'll hold it anywhere from 10 seconds to 30 up to 45 seconds.
00:21:16.960 --> 00:21:18.960
So I'm just kind of starting out, just up high up.
00:21:19.039 --> 00:21:23.599
Am I starting out high up on the balls and yeah, as high as you can get, bring that knee bend down a little bit, perfect.
00:21:23.759 --> 00:21:25.119
Get that heel up even higher.
00:21:25.200 --> 00:21:27.039
Yes, yes, yes, perfect.
00:21:27.279 --> 00:21:28.480
Right through that big toe.
00:21:28.559 --> 00:21:31.519
Now come out towards your pinky and let me know where you feel it differently.
00:21:31.680 --> 00:21:31.839
Wow.
00:21:32.160 --> 00:21:33.200
Doesn't feel very good, doesn't it?
00:21:33.359 --> 00:21:33.759
No, no.
00:21:33.839 --> 00:21:35.039
So that through that big toe.
00:21:35.200 --> 00:21:35.680
Perfect, yep.
00:21:35.839 --> 00:21:38.000
And you're gonna hold in there perfectly.
00:21:38.960 --> 00:21:40.720
And this is something with body weight.
00:21:40.880 --> 00:21:43.200
We could do you know a longer duration I saw this.
00:21:43.279 --> 00:21:50.319
So this would be something early on in the off season we're gonna hit just for that Achilles health, and even your foot starts starts to take over.
00:21:50.480 --> 00:21:50.880
Oh, for sure.
00:21:50.960 --> 00:21:51.200
For sure.
00:21:51.359 --> 00:21:52.559
Relax, relax, relax.
00:21:52.720 --> 00:21:56.079
So not only the calf that we're getting, but also the toe extension.
00:21:56.160 --> 00:22:09.039
Because toe extension, it's like one of those things not only on a court does it make Sense because you're rolling into your jump, but also in the weight room, you see people doing like heavy split squats or like lunge patterns, and they can't get into toe extension.
00:22:09.119 --> 00:22:16.000
And now they're opening up their foot to maintain that position, or worse, I've seen people, they're kind of like putting all the balance on their front foot.
00:22:16.160 --> 00:22:16.319
Yes.
00:22:16.480 --> 00:22:18.559
Because they're they can't get there with their back toe.
00:22:18.720 --> 00:22:21.279
And it's like their toes just kind of there is like a balance point.
00:22:21.599 --> 00:22:36.400
So what you'll find with a lot of like lateral reactive athletes, like think of basketball players, uh cornerbacks, maybe middle infielders and baseball, like that big toe is you see a lot of lack of big toe extension just because you need that big toe to decelerate a ton.
00:22:36.480 --> 00:22:36.640
Yeah.
00:22:36.799 --> 00:22:43.680
And years of doing that with not really taking care of your feet, and chances of you getting turf toes somewhere throughout your career are pretty high.
00:22:43.759 --> 00:22:43.920
Yeah.
00:22:44.079 --> 00:22:45.519
I'm just never addressing that issue.
00:22:45.599 --> 00:22:52.160
You'll find a lot of, especially guards or bigs who are like more dynamic bigs will have big toe issues like that.
00:22:52.319 --> 00:23:03.680
When it comes to isometrics, it's like my favorite thing to add in with athletes because is the it's the best way, in my opinion, that I can deliver a coaching cue and a point while they're feeling it.
00:23:03.839 --> 00:23:11.440
Because if you're doing a normal exercise, concentric, eccentric, you're giving a cue and you may have missed like when they've they've already gone to the eccentric phase.
00:23:11.519 --> 00:23:11.599
Correct.
00:23:11.759 --> 00:23:13.200
You're given a concentric cue or whatever.
00:23:13.279 --> 00:23:17.359
Where while they're holding it, you're literally driving home 45 seconds to give.
00:23:17.680 --> 00:23:24.880
And you're just filling them with filling them with this is why you're doing it while they feel it, and it's just it builds value with all of those exercises.
00:23:24.960 --> 00:23:25.200
Yeah.
00:23:25.359 --> 00:23:25.599
Okay.
00:23:25.680 --> 00:23:29.279
So after that, after you go with more of a stroke, like a straighter legs.
00:23:29.519 --> 00:23:31.759
Yes, we can go down to this crouch position.
00:23:31.920 --> 00:23:34.400
So once again, you'll let me know where you feel it.
00:23:34.480 --> 00:23:34.640
Okay.
00:23:34.799 --> 00:23:40.400
But it'll be that same principle as we did before, but I'm just gonna crouch down in this position and hold it.
00:23:40.640 --> 00:23:42.079
Using the Benson basically support.
00:23:42.960 --> 00:23:47.279
So the idea is kind of like a standing calf raise versus a seated calf raise.
00:23:47.440 --> 00:23:47.759
Okay.
00:23:49.279 --> 00:23:49.920
Single leg?
00:23:50.160 --> 00:23:50.319
Yep.
00:23:50.400 --> 00:23:52.160
And you can just lift this one slightly off.
00:23:52.319 --> 00:23:52.799
Perfect.
00:23:53.039 --> 00:23:54.160
And where do you feel that more?
00:23:54.319 --> 00:23:56.079
Yo, wow, you're pretty good at this.
00:23:56.400 --> 00:23:57.200
Eh, you know.
00:23:57.359 --> 00:23:58.640
I do some uh isometric.
00:23:58.960 --> 00:24:01.119
We might have to do a longer duration for this one.
00:24:02.160 --> 00:24:02.720
Where are you feeling that?
00:24:02.880 --> 00:24:04.799
I got some eligibility left, I think.
00:24:05.200 --> 00:24:20.880
Uh honestly, heavy heavy in my quads, um, a little bit in my some in my calves, some in my foot, almost like the arch of my foot, because I'm maintaining that trying to keep my knee or my ankle and my my my heel centered and not rolling off to the side.
00:24:20.960 --> 00:24:24.480
So I'm getting a little bit of involvement of my calf, just kind of holding stable there.
00:24:24.799 --> 00:24:28.400
Hit, quad, uh honestly, a lot from that.
00:24:28.880 --> 00:24:31.279
So that one's that one's like the next step.
00:24:31.440 --> 00:24:31.759
Yeah.
00:24:31.839 --> 00:24:35.519
Um, especially if your knees aren't feeling the best, stay away from this one in the beginning.
00:24:35.599 --> 00:24:39.680
Um, but I think, especially to your point, like the foot goes crazy in that position.
00:24:39.839 --> 00:24:45.200
You can play around with it, a high heel position, low heel position, and see where you feel it differently.
00:24:45.440 --> 00:25:01.599
I I'll program a single leg like wall sit sometimes, but I almost feel that it's more because I more because I get more, I don't want to say anterior, but I am more on my force, and then just hanging out, um, leaning up against the wall, plus taking some of my body weight off, or that was all my body.
00:25:01.920 --> 00:25:07.680
And you can use like whether you want, I'd recommend probably using a rack or something because some light benches you might go find.
00:25:07.839 --> 00:25:08.079
For sure.
00:25:08.160 --> 00:25:08.480
For sure.
00:25:08.640 --> 00:25:17.279
But we have a queue where it's like if I want them to hold on to it more um to take more load out of it, it'll be like a we'll just say grip it.
00:25:17.359 --> 00:25:20.559
And then our other queue, if I want barely anything, it's piano keys.
00:25:20.640 --> 00:25:25.359
So you can only use your hands to play the piano on the rack or the bench or something like that.
00:25:25.920 --> 00:25:26.480
Love it.
00:25:26.720 --> 00:25:27.839
Um, next one.
00:25:27.920 --> 00:25:35.119
So I had a great exercise science professor in college, and he would always say, change the angle, change the exercise.
00:25:35.200 --> 00:25:36.720
So shout out Andrew Fry.
00:25:36.960 --> 00:25:37.200
Okay.
00:25:37.359 --> 00:25:44.160
Um, so my meathead version of me in college just thought, you know, flat bench anchoring bench, military press.
00:25:44.240 --> 00:25:46.319
You know, I was like, this guy's a genius.
00:25:46.559 --> 00:25:47.359
What a revolution.
00:25:47.680 --> 00:25:50.079
And now it hits me in the face with this stuff.
00:25:50.240 --> 00:26:00.400
Like we just talked about ankle positions with the cable crossovers, the 45-degree walkbacks, and this is a way we can get in that same position and work on pronation and supination.
00:26:00.559 --> 00:26:05.359
So let's say with that right foot, I want you to do the same exact thing, but you're just gonna be on the ramp.
00:26:05.599 --> 00:26:06.720
Standing or monette?
00:26:07.119 --> 00:26:09.119
Standing, we'll be in that standing position here.
00:26:09.920 --> 00:26:15.039
And this will really have you cue the inside edge of that foot, driving through the ball of your foot.
00:26:15.440 --> 00:26:17.119
Good, try to go up through that big toe.
00:26:17.200 --> 00:26:17.599
Yes.
00:26:17.759 --> 00:26:18.880
Oh man, feel the difference?
00:26:19.039 --> 00:26:20.000
Yeah, way more challenging.
00:26:20.240 --> 00:26:22.000
Ton a ton in my glute, too.
00:26:22.079 --> 00:26:29.759
My glute is on fire holding this position, and I'm really trying to I'm having to actively drive my big toe down to the floor.
00:26:29.920 --> 00:26:36.960
Yeah, I think that's the biggest, like the front way you can get away with relax, you know, driving, not driving your big toe.
00:26:37.039 --> 00:26:40.400
But this one, if you're not driving, you're gonna fall onto the outside of your foot.
00:26:40.480 --> 00:26:42.079
Um, and it will switch it around for you.
00:26:42.240 --> 00:26:45.680
I mean, you even have the luxury of like it has a little bit of grip on that.
00:26:45.759 --> 00:26:50.880
Yes, but like you're I'm kind of sliding so that the toe is almost like a cue that you gotta grab on or you're gonna fall.
00:26:52.240 --> 00:26:53.359
Same thing here.
00:26:54.000 --> 00:26:56.240
Knee inside my uh knee inside my foot, Zach.
00:26:56.319 --> 00:26:56.880
You're breaking along.
00:26:57.279 --> 00:26:57.440
I know.
00:26:57.519 --> 00:27:00.240
Uh your leg's gonna explode that way.
00:27:02.400 --> 00:27:02.720
Good.
00:27:02.880 --> 00:27:03.920
Drive it up.
00:27:04.240 --> 00:27:05.200
Perfect.
00:27:06.720 --> 00:27:08.240
Where are we feeling that one?
00:27:08.720 --> 00:27:09.920
Ton in my abductor.
00:27:10.000 --> 00:27:10.240
Yeah.
00:27:10.400 --> 00:27:12.160
My right adductor holding this position.
00:27:12.240 --> 00:27:20.000
It's almost because my pelvis wants to tilt so that adductor that that tension feeding up to my adductor, driving that big toe down, so I'm still getting a lot of glute.
00:27:20.079 --> 00:27:22.559
It's almost like that co-contracts and that adductor glute.
00:27:22.799 --> 00:27:23.039
Relax.
00:27:23.359 --> 00:27:25.359
Yeah, I think that's a big like to point you brought up.
00:27:25.440 --> 00:27:28.720
You feel in your adductor we're working the lower leg complex.
00:27:28.880 --> 00:27:32.160
So, how important is that integration to everything up?
00:27:32.319 --> 00:27:36.640
And everything, you know, we all agree everything starts in your feet, but what does that really mean?
00:27:36.720 --> 00:27:45.119
And I think if I can actually feel that, like, okay, my adductor is working as I'm working on my lower leg complex, it's probably more important than you know, originally thought.
00:27:45.279 --> 00:27:46.079
Yeah, oh, for sure.
00:27:46.240 --> 00:27:47.839
And you're building value.
00:27:48.000 --> 00:27:52.480
Um, it's something that turns into like a like a prep or however you said a rehab.
00:27:52.799 --> 00:27:56.720
But now we're also integrating the system upstream, which is the ultimate goal.
00:27:56.799 --> 00:28:04.480
Like, not saying we should isolate everything or shouldn't isolate everything, but like that slight isolation builds I have value with my hips as well.
00:28:04.720 --> 00:28:06.000
And then we can play around with it.
00:28:06.079 --> 00:28:09.680
Obviously, we can go forwards like this, and then adding load.
00:28:09.759 --> 00:28:13.599
So when we add load, it's gonna dictate how high you can get your heel off the ground.
00:28:13.680 --> 00:28:19.359
So if it's you know 225, 315, I might be able to only get my foot a quarter inch off the ground.
00:28:19.440 --> 00:28:23.759
That's still really good working at all ranges um with different strength levels through there.
00:28:24.000 --> 00:28:26.799
Are you are are you still doing this isometrically or are you moving through a range of motion?
00:28:26.960 --> 00:28:28.000
Uh we'll do isometrically.
00:28:28.240 --> 00:28:33.440
So we're just gonna do that same one we started with and bring that knee forward a little bit, drive up, perfect.
00:28:33.680 --> 00:28:34.640
So you'll play with the angle.
00:28:34.720 --> 00:28:39.200
So I'm like holding like a deep so you can hold it lower, higher, and then play around with that knee position.
00:28:39.440 --> 00:28:42.640
Bring your knee forward a bunch, good or back.
00:28:45.279 --> 00:28:50.960
And you can get really get creative and individualized with this of where they feel it the most is where they can hang out the most.
00:28:51.119 --> 00:28:51.680
Yeah.
00:28:51.920 --> 00:28:52.480
Perfect.
00:28:52.720 --> 00:28:54.079
You're programming that for time?
00:28:54.319 --> 00:28:57.599
Anywhere from, you know, like we said before, 10 to 45.
00:28:58.400 --> 00:29:07.599
At what point will you start adding like an external stimulus, like a weight or usually if they can hold it like body weight in a good position for that 30 to 45 second mark, like that's when we'll start adding.
00:29:07.759 --> 00:29:16.880
And what I like doing is adding same side, same leg with a dumbbell first, and then we can go a safety squat, or a lot of people meet creative of holding whatever other implement they're.
00:29:17.039 --> 00:29:23.279
I know there's a big infatuation with being contralateral for the slings, but I I really like ipsilateral loading.
00:29:23.359 --> 00:29:33.359
Yeah, because it I I think for one, I get so much more adductor and I get off the lower back, like with as much, because I mean we deadlift, we sweet, we do all the big lifts.
00:29:33.680 --> 00:29:43.279
So it's like if I'm doing something that's more low priority, which I would most people, I may say it's a priority, but then they're like, hey, can we finish this and sort of lift?
00:29:43.359 --> 00:29:43.599
For sure.
00:29:43.759 --> 00:29:56.079
So it's like if if I can give them a way to create some some value with this, and that I I really just love the ipsilateral, it forces you to kind of drive that big toe down so you don't roll to the outside edge of the foot, and I get the apple.
00:29:56.319 --> 00:29:58.559
Well, to your point, it feels so much better on your lower back.
00:29:58.640 --> 00:30:02.240
And we're gonna tax our lower back, running around, changing directions, lifting.
00:30:02.319 --> 00:30:05.200
Yeah, I don't need to add to that with this.
00:30:05.599 --> 00:30:16.240
Uh, also for like in-season or out of season stuff, everything like you're getting, you know, a bunch of birds with one stone of you know holding on to the heavy dumbbell, um, whatever you want to do.
00:30:16.319 --> 00:30:18.160
So we got some grip training there as well as some.
00:30:18.960 --> 00:30:20.960
And you'll go with the safety bar too to kind of load that for you.
00:30:21.200 --> 00:30:21.359
Absolutely.
00:30:21.440 --> 00:30:27.119
And we'll do the same kind of cues where they're hold on, they can either hold on stiff or we'll do piano key playing on them.
00:30:27.279 --> 00:30:28.240
Love it, love it.
00:30:28.640 --> 00:30:34.640
Earlier, you told me you said um I don't have much variety.
00:30:34.720 --> 00:30:45.440
I'm very boring, but the way you speak about variety is almost like it's the same word, it's just in a different language, like we're trash, basura.
00:30:45.759 --> 00:30:48.799
Like it's like it's the same thing, but it's just slightly different.
00:30:48.880 --> 00:30:53.759
It's almost like your variations are just a slight deviation off of that main movement.
00:30:53.920 --> 00:30:58.559
Why do you why do you structure it like that instead of just having a completely different movement?
00:30:58.720 --> 00:31:02.400
I think it's easier for these athletes to keep track of the exercises.
00:31:02.480 --> 00:31:08.160
So we've all been strength coaches where an athlete can't remember what this exercise means and it drives you nuts.
00:31:08.240 --> 00:31:08.480
Yeah.
00:31:08.640 --> 00:31:12.880
And this is a way where we can just keep the same name, but just change the foot position.
00:31:12.960 --> 00:31:22.000
And hey, you got to do the same cues you did yesterday, but all we're doing is putting a ramp under your foot, or all we're doing is we're gonna go a dumbbell in your hand, or we're gonna go a safety squat on your back.
00:31:22.160 --> 00:31:23.920
And that way we keep everything simple.
00:31:24.160 --> 00:31:33.119
The coaching cues are the exact same, and they can feel it in different areas, and you kind of explain to them like, here's why we're hitting this shape today, this one tomorrow.
00:31:33.200 --> 00:31:39.440
And then once again, if we can bleed that in with what we're doing on the court, you know, you'll hear me all the time with the inside edge stuff.
00:31:39.599 --> 00:31:39.759
Yeah.
00:31:39.839 --> 00:31:42.720
Um, and this is a way where we can blend the two together.
00:31:42.880 --> 00:31:48.160
So this room looks a lot more basketball specific than it does weight room specific.
00:31:48.400 --> 00:31:51.440
But I've I've seen you have sessions now.
00:31:51.680 --> 00:32:02.000
Last time I was down in Miami, and it's it's almost like this fluid, this fluid feeling because you're you're touching all these patterns, you're touching these movements, but you're still loading heavy.
00:32:02.160 --> 00:32:03.920
It's like don't get don't get this twisted.
00:32:04.319 --> 00:32:07.119
We're still lifting, we're still lifting heavy, we're still getting strong.
00:32:07.279 --> 00:32:19.039
But I you're placing such an emphasis on um just like the the the basketball court awareness, like almost bridging that gap um to the basketball court.
00:32:19.200 --> 00:32:21.039
Did that when did that come on?
00:32:21.119 --> 00:32:25.279
But did that start early on in when you were involved with basketball and you're like watching it?
00:32:25.359 --> 00:32:32.079
Because traditional strength and conditioning, like education that we formal, that is not what that is not what we learn in college.
00:32:32.240 --> 00:32:34.160
It's everything within a rack.
00:32:34.400 --> 00:32:35.200
Step off the platform.
00:32:35.359 --> 00:32:35.839
Where is this?
00:32:35.920 --> 00:32:36.799
Like, where am I at?
00:32:36.880 --> 00:32:39.839
Like I can't do any exercises, I'm not standing on a platform for sure.
00:32:40.000 --> 00:32:41.279
So, where did that come from?
00:32:41.519 --> 00:32:47.519
Uh my mentor, my first one at the time, Andrea Hootie, she let me intern when I was a freshman in college.
00:32:47.920 --> 00:32:48.640
What a way to start.
00:32:48.799 --> 00:32:49.039
I know.
00:32:49.119 --> 00:32:52.000
I got lucked out, had no clue, no clue.
00:32:52.240 --> 00:33:02.240
And uh, I just remember she was so good with her language and coaching cues and how to make everything relatable to basketball, even if it wasn't inherently relatable.
00:33:02.559 --> 00:33:07.440
So for instance, this always stuck out to me like uh an athlete asks, why do we snatch?
00:33:07.599 --> 00:33:09.839
And she's like, Show me your defensive position.
00:33:10.160 --> 00:33:11.920
Hands up, feet wide.
00:33:12.079 --> 00:33:17.599
And we know that's not why we snatch, but like if that's can bridges the gap of like, oh yeah, that makes sense.
00:33:17.839 --> 00:33:26.799
And therefore they care more about it, you know, this is directly a basketball lift, they're gonna care more about it, they're gonna know that it translates to the court, like you won them over right then.
00:33:26.960 --> 00:33:34.480
Um, so I think it's ways of connecting the dots to give everything a purpose instead of we're just doing this because coach likes to do this exercise.
00:33:34.640 --> 00:33:37.039
And you gotta think like we love lifting weights.
00:33:37.200 --> 00:33:38.799
It's usually what got us into it.
00:33:38.960 --> 00:33:43.839
And if we have days where we're like, I don't really feel like doing this, you know, does this make sense?
00:33:44.000 --> 00:33:48.079
What do you think an athlete who this isn't probably their top 10 priorities of the day?
00:33:48.160 --> 00:33:48.319
Yeah.
00:33:48.400 --> 00:33:51.440
And so it's a way of bridging that gap and getting out to practice.
00:33:51.680 --> 00:33:59.680
So I'm constantly listening to what are the assistant coaches preaching, what's the head coach preaching, and seeing how I can marry that into what we're doing here.
00:33:59.839 --> 00:34:06.400
And so you can see, you know, out on the court, it's like, hey, you're on your outside edge of your foot, your your balance is off.
00:34:06.480 --> 00:34:11.119
And I'm like, okay, next time when he comes in or she comes in the weight room, we're gonna cue a bunch of stuff.
00:34:11.199 --> 00:34:12.639
So it's inside edge, inside edge.
00:34:12.719 --> 00:34:14.719
And it's like, hey, you're out of position on defense.
00:34:14.880 --> 00:34:17.840
This is gonna keep you inside of your man so you can guard them better.
00:34:17.920 --> 00:34:21.119
It's oh, instant green light of this stuff matters.
00:34:21.360 --> 00:34:25.440
I've I mean, I do a lot of work with football and inside edge, I've used that cue a lot.
00:34:25.519 --> 00:34:40.079
And it's almost like even if it doesn't make sense from like a strength coach standpoint, just by saying that, if they go, oh, then whatever, whatever, whatever words you want me to use to get you to have intent with this exercise, I'm gonna take it.
00:34:40.320 --> 00:34:42.559
It doesn't matter as long as they get what you need done.
00:34:43.119 --> 00:34:46.000
Um, be as creative as you want to help bridge that gap.
00:34:46.239 --> 00:34:48.960
When it comes to getting into that frontal plate, that rotation.
00:34:49.119 --> 00:34:59.599
So you were even talking about the value of a kid coming around a screen or getting under it, like that we you were coaching me up earlier, almost like a frontal plane penultimate step.
00:34:59.679 --> 00:35:04.639
Like I'm kind of loading in, like the outside edge of my foot, rolling into the front inside edge of my foot.
00:35:04.719 --> 00:35:09.440
And then you trade you to that to me as in like running around a screen or trying to get to the ball.
00:35:09.599 --> 00:35:15.440
Like I if I would think about if I was a college basketball player, I hear that and I go, Yeah, that's my problem.
00:35:15.760 --> 00:35:19.440
Or I'm getting pushed back on the screen, or you know, the eye can't catch up.
00:35:19.599 --> 00:35:22.159
Whereas something now you've connected the dots with the weight room.
00:35:22.239 --> 00:35:24.000
So now it's almost like you're bridging it for them.
00:35:24.239 --> 00:35:29.519
Yeah, I think that's the biggest thing of how can we connect things they're doing on the court to help them play better.
00:35:29.679 --> 00:35:40.880
And you can have prime examples and show it up on YouTube of guys that are really good at getting around the screens, overlaying videos of them and being like, hey, here's where you're lacking is that ankle stiffness or mobility.
00:35:41.039 --> 00:35:47.360
Here's how we can help you do that, and then we can take videos day one and then day 30, 60, 90.
00:35:47.440 --> 00:35:50.480
Uh, Corey Schlesinger helped me a bunch with this with the court stuff.
00:35:50.559 --> 00:35:53.760
So we did the day where we would shoot hoops before we would train.
00:35:53.920 --> 00:35:59.360
And one day we were trying to film all of our makes, and we were going around screens, all this stuff.
00:35:59.440 --> 00:36:06.079
And what I noticed when we got done is I thought I was super fluid back when I used to play basketball, and I moved like a frickin' robot.
00:36:06.239 --> 00:36:06.400
Yeah.
00:36:06.559 --> 00:36:07.760
And he was giving me shit about it.
00:36:07.840 --> 00:36:09.519
I'm like, well, how do I get out of that?
00:36:09.599 --> 00:36:12.320
I was like, well, you're doing everything sagittal, stiff.
00:36:12.480 --> 00:36:17.280
You know, let's work on some of these different patterns that we do with the guys and see if that helps free things up.
00:36:17.360 --> 00:36:25.039
And so I'm like, had me totally rework everything I was thinking here of like, yes, outputs are great, but can you move in space?
00:36:25.199 --> 00:36:26.079
Can you be fluid?
00:36:26.320 --> 00:36:30.559
You look at your best basketball players, they're fluid, they're not stiff and robotic.
00:36:30.639 --> 00:36:38.800
And so it's like we need to do things that get them outside of that um traditional weightlifting uh, I guess, background that we're all used to.
00:36:39.039 --> 00:36:42.880
So we've done the dynamic walks with the cables, we've done the position two ISOs.
00:36:42.960 --> 00:36:46.880
Now we're gonna kind of put it together with this low-level uh plyo series.
00:36:47.039 --> 00:36:47.280
Okay.
00:36:47.360 --> 00:36:49.039
Uh we'll start going forward.
00:36:49.199 --> 00:36:49.840
Pay attention.
00:36:50.000 --> 00:36:50.960
No, hey, I'm walking.
00:36:51.119 --> 00:36:54.239
So we're gonna start on our right leg and we're gonna sink into our left leg.
00:36:54.320 --> 00:36:56.079
And every rep we're gonna restart.
00:36:56.239 --> 00:36:59.360
So what I don't want to see is you go left, right, left, right, left, right.
00:36:59.440 --> 00:37:02.960
Because then a lot of our guys like to do this and just run through it with that is extended.
00:37:05.039 --> 00:37:05.280
Yes.
00:37:05.679 --> 00:37:07.920
That's why I don't have any hair right now.
00:37:08.400 --> 00:37:16.079
So we're gonna start on our right leg, I'm gonna sink into it, just like you're creeping up on someone, just like on those cable walks, right leg, sink, creep.
00:37:16.239 --> 00:37:20.079
And how you can make this more challenging is play with the amplitude.
00:37:20.320 --> 00:37:22.639
Uh oh, of how much force I'm putting into it.
00:37:22.960 --> 00:37:23.199
Correct.
00:37:23.280 --> 00:37:27.599
So the first couple be a little lower and then get higher and higher and higher.
00:37:27.920 --> 00:37:29.840
So I'm just kind of correct.
00:37:34.960 --> 00:37:35.920
Perfect.
00:37:36.960 --> 00:37:37.360
Sink.
00:37:38.000 --> 00:37:40.000
Pay attention with that center of masses.
00:37:40.239 --> 00:37:42.159
Try to get on the inside of that knee.
00:37:42.400 --> 00:37:42.960
Good.
00:37:45.840 --> 00:37:47.360
I'll go the other leg.
00:37:48.639 --> 00:37:49.679
Walking around circles.
00:37:49.920 --> 00:38:01.360
When you're coaching them for something like that, so obviously I'm getting the deceleration on single leg, ton of adductor because I'm getting into like a deeper hip flexion position on single leg, so more adductor involvement there, obviously.
00:38:01.519 --> 00:38:04.159
But you're still coaching down inside edge of the foot.
00:38:04.400 --> 00:38:04.880
Same cue.
00:38:04.960 --> 00:38:10.159
So I want the same themes, so they hear me say that over and over and over, and then the light bulb is going to go off.
00:38:10.239 --> 00:38:11.280
That this is important.
00:38:11.599 --> 00:38:15.119
Another good thing about the sinking is it allows you to ask more questions.
00:38:15.199 --> 00:38:19.440
So a guy that is in this position, stiff like that, and he can't get into it.
00:38:19.519 --> 00:38:19.760
Why?
00:38:19.840 --> 00:38:20.800
Do you have knee pain?
00:38:20.960 --> 00:38:21.440
Where is it?
00:38:21.599 --> 00:38:27.760
Because a lot of times you'll ask guys how they're feeling, I feel great, and then you get halfway through the warm-up and they can't bend, and you're like, Does your knee hurt?
00:38:27.840 --> 00:38:30.159
And like, yeah, I just didn't want to say anything.
00:38:30.480 --> 00:38:31.440
That is, that is something.
00:38:31.599 --> 00:38:38.079
So it's almost like uh when people talk about their assessments and like, oh, I have this great assessment, or I do this, you know, FMS or this and that.
00:38:38.159 --> 00:38:42.480
I'm like, hey man, I don't care what you do, but like I like to look at every movement as an assessment.
00:38:42.559 --> 00:38:43.119
Like, correct.
00:38:43.280 --> 00:38:49.519
It's almost like I'm I'm tossing out like like like the how they fish, I'm tossing out a net with a movement like this.
00:38:49.599 --> 00:38:52.159
Obviously, it has value, but at the same time, I'm waiting.
00:38:52.239 --> 00:38:53.519
Like, does fish come back?
00:38:53.679 --> 00:38:54.559
Oh no, we're still good?
00:38:54.719 --> 00:38:55.280
Ah, perfect.
00:38:55.440 --> 00:38:55.599
Yeah.
00:38:55.840 --> 00:39:00.320
Uh Andrea Hootie, one of my best mentors around, she would say every day is test day.
00:39:00.639 --> 00:39:06.320
So whether it's the warm-up, whether it's a back squat, whatever, like every movement is a potential test.
00:39:07.519 --> 00:39:08.559
So play around with this.
00:39:08.639 --> 00:39:10.079
We'll see if you're better on one leg or the other.
00:39:10.400 --> 00:39:12.880
Are you kind of coaching in the upper body English to kind of rotate in?
00:39:13.119 --> 00:39:14.639
That'll be kind of the next layer to it.
00:39:14.719 --> 00:39:21.039
So, like week one, it's like, let's see if you can sync, and then we'll get more creative with internally rotating, being more fluid.
00:39:22.000 --> 00:39:22.559
Good.
00:39:27.840 --> 00:39:28.960
There you go.
00:39:34.639 --> 00:39:35.519
Perfect.
00:39:36.079 --> 00:39:37.360
So you mastered that.
00:39:38.800 --> 00:39:42.639
So the next one, we're gonna add a little wrinkle to it so added more speed to it.
00:39:42.880 --> 00:39:43.039
Okay.
00:39:43.199 --> 00:39:45.519
And so I'm gonna start on my right just like we did before.
00:39:45.599 --> 00:39:48.159
I'm gonna sink into my left and then explode onto my right.
00:39:48.239 --> 00:39:48.400
Okay.
00:39:48.559 --> 00:39:49.360
So I'm gonna be here.
00:39:49.679 --> 00:39:50.159
Sink.
00:39:51.119 --> 00:39:52.239
Reset, right?
00:39:52.639 --> 00:39:53.039
Left.
00:39:53.440 --> 00:39:53.920
Right.
00:39:54.239 --> 00:39:55.039
Reset.
00:39:56.559 --> 00:39:57.039
Sink.
00:39:58.000 --> 00:40:09.599
Fluid movement, fluid, allowing them to gather themselves almost like when it comes to sport training, it's like we look at sport specific and we go, oh, that's bad.
00:40:09.679 --> 00:40:10.960
We don't want to be sport specific.
00:40:11.119 --> 00:40:14.639
But stuff like this, it is athleticism specific.
00:40:14.800 --> 00:40:19.119
And I feel like when you give some athletes are not good in the weight room, no, but they're great on that basketball.
00:40:19.519 --> 00:40:19.840
Absolutely.
00:40:19.920 --> 00:40:23.760
So if I can give something that looks like this, for one, they instantly go, oh, this is basketball.
00:40:23.840 --> 00:40:25.039
It's just whatever you want to call it.
00:40:25.119 --> 00:40:25.199
Yes.
00:40:25.519 --> 00:40:29.519
This is also gymnastics, it's also figure skating, it's also all these other things.
00:40:29.599 --> 00:40:31.920
But if you want to call it basketball, we'll call it basketball.
00:40:32.320 --> 00:40:32.800
Love it.
00:40:33.199 --> 00:40:35.599
So right leg, let's flow into the right.
00:40:35.840 --> 00:40:36.559
Right, yeah.
00:40:39.119 --> 00:40:40.239
There you go.
00:40:41.440 --> 00:40:42.800
Oh, oh, oh, oh, oh.
00:40:43.119 --> 00:40:43.519
Restart.
00:40:44.320 --> 00:40:44.880
Restart, restart.
00:40:45.039 --> 00:40:45.679
Attention detail.
00:40:45.760 --> 00:40:46.239
Yep, yeah.
00:40:51.920 --> 00:40:52.159
Good.
00:40:52.400 --> 00:40:56.239
Play around with that first step, you can go forward, you can go 45 degree or however you feel comfortable.
00:40:56.960 --> 00:40:57.599
Good.
00:40:59.360 --> 00:41:00.639
Land inside edge.
00:41:00.719 --> 00:41:01.039
There you go.
00:41:01.280 --> 00:41:03.039
I felt myself going off to the side.
00:41:03.840 --> 00:41:04.639
Do you notice?
00:41:04.719 --> 00:41:13.199
So when you have a guy or girl that is constantly biasing that outside edge of the foot, do you have like any sort of way to kind of get them to think?
00:41:13.280 --> 00:41:27.519
Because if that's their natural way to organize landing on the ground, it's almost one of those things where it's like, unless you've given them the confidence, or if there's like a like a mechanical issue, then it's like you're never gonna like you're never gonna fix that when it comes to velocity or on the court.
00:41:27.679 --> 00:41:28.639
There's too much force.
00:41:28.800 --> 00:41:31.440
So how would you kind of coach them if you do see them?
00:41:31.920 --> 00:41:37.679
So in here, if they keep rolling over, I'll look and if they can't bend, that's usually like the first thing.
00:41:37.760 --> 00:41:41.039
Like if it's a lot easier to get off balance if you can't bend that leg.
00:41:41.119 --> 00:41:41.280
Yeah.
00:41:41.440 --> 00:41:42.800
But we'll add in a false step.
00:41:42.880 --> 00:41:44.960
So what it'll look like, we'll do that same pattern.
00:41:45.039 --> 00:41:50.239
Let's say my athlete keeps going to the side, confidence sucks, but we want to keep them engaged in the drill.
00:41:50.400 --> 00:41:52.639
We'll jump and then gather step.
00:41:52.719 --> 00:41:53.840
So light hob.
00:41:56.079 --> 00:41:57.519
So try that, see how much easier.
00:41:57.760 --> 00:42:00.159
I don't know if you intentionally are saying this.
00:42:00.239 --> 00:42:02.800
Well, or maybe we're just our frequencies disconnected.
00:42:02.880 --> 00:42:03.440
Another thing.
00:42:03.599 --> 00:42:12.159
There's something about when I see an athlete, and I've used this cue in the past, when their foot strikes the ground and they're like this, I'm like, I I don't like that.
00:42:12.320 --> 00:42:17.760
I I don't know if I just don't like the way it looks, or I don't like that that's not sport, but I'll do the same thing.
00:42:17.840 --> 00:42:19.280
I'd rather you pick your foot up and put it back.
00:42:19.519 --> 00:42:24.480
Well, that's what you're gonna do on the court, like very rarely, unless you're like about to fall out of balance, are you in this position?
00:42:24.559 --> 00:42:24.719
Yeah.
00:42:24.960 --> 00:42:27.360
So why is it that big of a deal in this space?
00:42:28.559 --> 00:42:29.519
Alright, so same thing.
00:42:29.679 --> 00:42:30.159
Right leg.
00:42:33.199 --> 00:42:34.880
Then let's work on that false step.
00:42:35.039 --> 00:42:37.440
Remember, you struggle at this, so let's work on your double tap.
00:42:37.599 --> 00:42:38.320
Double tap?
00:42:40.239 --> 00:42:40.800
Gather?
00:42:41.039 --> 00:42:41.679
Perfect.
00:42:42.079 --> 00:42:45.280
See how you can snap down a little lower that time, a little more confidence?
00:42:45.599 --> 00:42:46.159
Yeah.
00:42:50.079 --> 00:42:52.960
And this is great because you don't have to take someone out of the drill.
00:42:53.519 --> 00:42:55.599
They're just doing a different variation of the drill.
00:42:55.840 --> 00:42:58.719
So it's not like go on the side and work on this thing.
00:42:58.800 --> 00:43:00.400
It's like, no, you're still in the drill.
00:43:00.480 --> 00:43:02.880
You're just gonna add this false step to it.
00:43:03.119 --> 00:43:07.280
And in a group setting, it doesn't make them feel like it's a regression because it looks exactly the same.
00:43:07.599 --> 00:43:11.119
And that's the last thing you want to do is pull a kid or an athlete out of it.
00:43:11.280 --> 00:43:15.840
It's like keep them in it and just make the constraints a little different for them till they can move up and through it.
00:43:16.000 --> 00:43:16.559
Dude, love it.
00:43:16.719 --> 00:43:17.039
Love it.
00:43:17.119 --> 00:43:21.039
Um, another great part about this is you can keep it in season and out of season.
00:43:21.119 --> 00:43:22.960
So in season, it's a great warm-up.
00:43:23.199 --> 00:43:30.559
And then out of season, you can just add more volume to it, and it's great for tissue prep before we get into our big, you know, higher level plyos.
00:43:30.880 --> 00:43:33.119
Will they ever do stuff like this on the basketball court?
00:43:33.280 --> 00:43:33.599
Beautiful.
00:43:33.840 --> 00:43:34.960
I like it for a warm-up.
00:43:35.360 --> 00:43:38.000
Um, yeah, all those different stuff.
00:43:38.159 --> 00:43:44.159
Once again, like the boring stuff works, and I think you can just keep adding to it, and then you can play around with it.
00:43:44.239 --> 00:43:48.239
Do you know, jump higher, jump further, and there's always different ways to gamify it.
00:43:48.800 --> 00:43:51.760
When when you say you say boring a lot, you do say boring a lot.
00:43:52.079 --> 00:43:59.760
And uh I I I understand that it may feel like when people when young coaches specifically and they watch things, like when I see that.
00:44:00.800 --> 00:44:01.920
Is it basic?
00:44:02.159 --> 00:44:03.199
Is it boring?
00:44:03.360 --> 00:44:04.880
But that is so complex.
00:44:05.119 --> 00:44:06.960
We have a foot that's striking the ground.
00:44:07.039 --> 00:44:09.360
We're trying to balance our pelvis square to the ground.
00:44:09.440 --> 00:44:11.599
We're not dipping, like big toe down.
00:44:11.679 --> 00:44:13.119
There's so much complexity in that.
00:44:13.199 --> 00:44:16.880
It's like, does it made it look simple, but there's so much value there.
00:44:17.039 --> 00:44:19.920
Well, you got to look at the details, like, okay, is it a jump?
00:44:20.079 --> 00:44:22.159
Sure, but it's below surface level.
00:44:22.239 --> 00:44:27.119
There's a ton of things going on to your point of like lower leg complex, where's my torso at?
00:44:27.280 --> 00:44:29.760
Um, how much depth can I bend with my knee?
00:44:29.920 --> 00:44:37.920
And so it's this checklist that you can go through, and it's almost like your uh FMS test or whatever every day of okay, they're not bending as much.
00:44:38.000 --> 00:44:46.800
Maybe we need to do some more knee stuff, or their foot's not stable, maybe we need to do some more position two stuff, or they can't internally rotate their hips very well, maybe some more cable stuff.
00:44:46.880 --> 00:44:48.960
So it's just layered on top of each other.
00:44:49.199 --> 00:44:49.760
Beautiful.
00:44:49.920 --> 00:44:51.599
And then these are my favorite variations.
00:44:51.679 --> 00:44:54.320
So the same principle is we're gonna go lateral.
00:44:54.480 --> 00:44:54.719
Okay.
00:44:54.880 --> 00:45:01.199
I'm gonna start on my right, jump up and out, depending on what you want, as far as uh how taxing you want it to be.
00:45:01.280 --> 00:45:01.440
Okay.
00:45:01.519 --> 00:45:03.840
So I'm gonna sink in, reset.
00:45:03.920 --> 00:45:06.159
So I'm tall, sink, reset.
00:45:06.239 --> 00:45:14.320
The big thing I want to cue is just like we did before, inside edge of my foot, my center mass, so the middle of my sternum is on the inside of this knee.
00:45:14.559 --> 00:45:14.800
Okay.
00:45:15.039 --> 00:45:20.480
This will be a big one if you can't um get into a good position, you're gonna fall out in front of yourself.
00:45:21.840 --> 00:45:22.480
Perfect.
00:45:29.599 --> 00:45:30.079
Good.
00:45:30.320 --> 00:45:30.800
Love it.
00:45:31.039 --> 00:45:35.199
So much complexity, but that foot striking the ground, feeding that signal up into the hip.
00:45:35.360 --> 00:45:36.079
That's sport, man.
00:45:36.159 --> 00:45:42.239
And then you're getting getting them to think, because I've you've heard me say inside edge of your foot on 10 different exercises.
00:45:42.639 --> 00:45:44.400
So that's constantly going on in their head.
00:45:44.480 --> 00:45:48.400
So when they get out on the court, they can think inside edge when I'm changing directions.
00:45:48.639 --> 00:45:51.920
One of the best things I remember doing is going.
00:45:52.719 --> 00:45:58.880
Obviously, you have to go to practice, but being in the private setting, you don't ever have to be involved in sports, but that is the best way.
00:45:58.960 --> 00:46:06.880
So instead of saying, like, you know, coaches like to love to impress with words like, hey, valgus knee pattern or tilt the pelvis, it's like inside edge.
00:46:06.960 --> 00:46:09.760
That's a that's a that's a word they use on the basketball court area.
00:46:10.079 --> 00:46:12.320
Like, hey, stop being on the outside, stop being on your heels.
00:46:12.480 --> 00:46:17.519
It's like use the words they're used to hearing, and that instantly builds value to why you're doing it in here.
00:46:17.679 --> 00:46:17.920
For sure.
00:46:18.000 --> 00:46:22.719
I mean, you could ask one of the strength coaches, and they're probably not up to uh snuff with all the terms and everything.
00:46:22.800 --> 00:46:26.239
So if we're not up to snuff with it, you're gonna expect these athletes to be up to it.
00:46:26.320 --> 00:46:27.199
And so it's the same thing.
00:46:27.280 --> 00:46:30.000
They hear inside head from me, they hear inside aids from coach.
00:46:30.239 --> 00:46:33.920
That's automatic buy-in of this is basketball specific or sports specific.
00:46:34.159 --> 00:46:34.480
Exactly.
00:46:34.719 --> 00:46:36.639
Next little wrinkle, we're gonna add some speed to it.
00:46:36.719 --> 00:46:36.880
Okay.
00:46:37.039 --> 00:46:41.119
So I'm gonna be here, same thing we did before, quick step back, sink.
00:46:41.280 --> 00:46:45.119
So I'm here, left, right, left.
00:46:46.000 --> 00:46:47.840
Left, right, left.
00:46:48.079 --> 00:46:48.400
Okay.
00:46:50.800 --> 00:46:51.280
Boom.
00:46:51.440 --> 00:46:51.679
Boom.
00:46:51.920 --> 00:46:56.400
So start on your right leg, and you're gonna jump out, sink, and then be ready to go.
00:46:57.440 --> 00:47:00.320
So I want to see that inside edge of your foot, accelerate you back.
00:47:08.000 --> 00:47:10.239
Almost like I'm loading, I'm loading up.
00:47:10.480 --> 00:47:12.400
Almost like a skip.
00:47:12.639 --> 00:47:12.880
Yeah.
00:47:12.960 --> 00:47:18.480
And then you can break it down if you want, of just if they're having trouble with that, you want to work on that back leg, you're here.
00:47:19.440 --> 00:47:20.079
So I'm here.
00:47:20.320 --> 00:47:23.119
Changing my level, coming back, changing my level, coming back.
00:47:23.440 --> 00:47:23.679
Same.
00:47:24.159 --> 00:47:24.880
Exactly.
00:47:25.199 --> 00:47:26.639
It's the same movement.
00:47:26.880 --> 00:47:29.280
So now we're just adding velocity to that same movement.
00:47:29.519 --> 00:47:30.079
Damn.
00:47:30.320 --> 00:47:33.920
But you're are you doing this when you structure your your prep?
00:47:34.079 --> 00:47:36.239
I'm loading it first, kind of connecting the dots with the power.
00:47:36.480 --> 00:47:40.239
So we'll superset this sometimes of like work on the pattern, slow, correct.
00:47:40.480 --> 00:47:41.360
And then we'll come here.
00:47:41.519 --> 00:47:46.159
Remember that same concept, turn in internally rotating, exploding out, and the same thing over there.
00:47:46.480 --> 00:47:47.119
Beautiful Zach.
00:47:51.119 --> 00:47:52.639
Driving that foot, perfect.
00:47:52.800 --> 00:47:55.199
Inside edge, good, inside edge.
00:48:02.000 --> 00:48:02.480
Good.
00:48:03.360 --> 00:48:10.079
So it's all about changing your levels, and if they can't bend in those positions, of course they're gonna look slower out of position when they're playing defense.
00:48:10.559 --> 00:48:13.760
Well, I like the I like this, I don't know the word, singularity.
00:48:13.840 --> 00:48:23.679
I like the each rep is its own rep rather than it just turning into what you see like a skip series, and now there's just like ah there's a difference between doing it and doing it with intent.
00:48:24.320 --> 00:48:31.360
I think if you're not doing stuff with intent in here, you are it's a fitness class, it's not training or it's working out, it's not training.
00:48:32.079 --> 00:48:37.519
You kind of have a why for everything, which I appreciate and respect as not only as a friend, but as a colleague.
00:48:37.679 --> 00:48:39.119
Like there should always be a why.
00:48:39.199 --> 00:48:40.800
Like, why are we doing this exercise?
00:48:40.960 --> 00:48:44.800
Have you noticed any difference with the college athletes you're getting now?
00:48:44.880 --> 00:48:53.840
Like them being, it almost feels like I don't know if it's the growth of social media, maybe it's just the the interest, but I I feel like kids want that more.
00:48:54.000 --> 00:48:57.840
Like they are they they are the kids that are just like, okay, I'll do what you say.
00:48:57.920 --> 00:48:59.280
I feel like those are kind of going for sure.
00:48:59.440 --> 00:49:04.000
Like kids want to know, hey, why am I doing sometimes from not saying disrespect, but like, hey, why are we doing this?
00:49:04.159 --> 00:49:04.719
I'm curious.
00:49:04.800 --> 00:49:04.960
Yeah.
00:49:05.119 --> 00:49:08.639
Well, I think it's the overload of information now at your fingertips.
00:49:08.800 --> 00:49:23.440
So you could be on pick your social media media platform of choice, and you're gonna see probably within the same doom scrolling sesh you're on of this is why back squats are good, this is why back squats are bad, this is a basketball lift, this is not a whatever.
00:49:23.599 --> 00:49:31.920
And so it's a way where like people are selling what they're trying to do, and you're honestly combating that of, hey, you know, this is really popular right now.
00:49:32.079 --> 00:49:33.280
Coach, why aren't we doing these?
00:49:33.440 --> 00:49:36.239
Hey, for you, you're telling me you have knee pain.
00:49:36.320 --> 00:49:41.599
Um, maybe the ATG split squat right off the bat isn't the best move for you.
00:49:41.840 --> 00:49:48.480
Here's where we can work to get you to that position, but maybe right now this isn't the best movement for you to do.
00:49:48.639 --> 00:49:54.400
Um, and then we can overlay that with, you know, the force plate data that we get of like, hey, this is how you move the best.
00:49:54.559 --> 00:50:00.800
These exercises, although you want to do Pilates or yoga, they might take away from the stiffness that we're trying to build on the court.
00:50:00.960 --> 00:50:04.320
So we could do that stuff, but it might take away from what you're really good at.
00:50:04.719 --> 00:50:06.400
Do you notice any difference?
00:50:06.559 --> 00:50:09.360
Like, um, because some of this stuff is is pretty different.
00:50:09.440 --> 00:50:15.280
And maybe even like head coach comes in and goes, hey, you know, what are what are you doing that for?
00:50:15.360 --> 00:50:24.960
And I obviously you explain the why or whatnot, but is there a hesitancy with doing things different, or do the athletes like it because it allows them to kind of express athleticism?
00:50:25.119 --> 00:50:33.760
Because I can tell, I I specifically can say some of the best athletes I've ever worked with look the most unathletic inside that's for sure, for sure.
00:50:34.159 --> 00:50:38.239
And then they step out of that cage and you're like, whoa, am I watching Space Jam right now?
00:50:38.719 --> 00:50:39.519
What just happened?
00:50:39.840 --> 00:50:44.000
Yeah, I think um the biggest thing is the explaining the why, like, why does this matter?
00:50:44.079 --> 00:50:48.239
I think when you can make something more dynamic, that's where these guys feel at home.
00:50:48.400 --> 00:51:00.079
And that it's I don't care if you screw up, like the loads we're using, like you're not gonna get hurt with 10 or 15 pounds on a cable comm doing a controlled hip by R movement or a walkout or whatever.
00:51:00.159 --> 00:51:01.519
So it's like be an athlete.
00:51:01.679 --> 00:51:03.519
I always tell them, like, be an athlete, be an athlete.
00:51:03.599 --> 00:51:04.639
And then you've probably heard me.
00:51:04.719 --> 00:51:06.400
I'm constantly asking, how does that feel?
00:51:06.559 --> 00:51:07.840
Where do you feel that?
00:51:08.079 --> 00:51:11.760
Um, do you feel better doing this before or after?
00:51:11.920 --> 00:51:20.639
And then I think it's that constant conversation throughout the 30 to hour session, and you can kind of build that rapport of, oh, he's tailoring this to me.
00:51:20.800 --> 00:51:29.119
So it's like if I notice a guy's having issues with the position two stuff, and he's like, I feel it really far down in my Achilles at the insertion points.
00:51:29.440 --> 00:51:30.400
Okay, let's drop your heel.
00:51:30.480 --> 00:51:30.960
How does that feel?
00:51:31.039 --> 00:51:32.079
Oh, it feels fine, cool.
00:51:32.239 --> 00:51:35.760
From now on, when you do it, this exercise, have your heel lower.
00:51:35.920 --> 00:51:40.480
Um, so I think it's a constant conversation of not just here's how we do it.
00:51:40.559 --> 00:51:42.400
You need to get in line and do it and shut up.
00:51:42.559 --> 00:51:45.599
It's more of let's tailor it, tailor this to you.
00:51:45.840 --> 00:51:54.000
When I hear it's almost like it's so close, but it's the difference of do you feel this here versus where do you feel this?
00:51:54.159 --> 00:51:54.320
Yes.
00:51:54.480 --> 00:51:57.599
And that conversation is so different.
00:51:57.679 --> 00:52:13.599
And I will never forget, man, years ago, I had a football player I was working with, and we had like a really big, not a really big, but an appropriate like kind of lower body, low, lower body day, heavy on some unilateral stuff, heavy bilaterally, just really got into his legs.
00:52:13.760 --> 00:52:23.360
And the next day, um, I was asking him, uh, we also sprinted before that, and then we did that, kind of like shorter bursts, pretty normal, and then kind of went more to our strength.
00:52:23.519 --> 00:52:27.519
And I remember asking him the next day, I was like, hey man, like, you know, how do you feel?
00:52:27.679 --> 00:52:33.920
And I remember him saying, Man, my quads are so sore, or my hamstrings are so sore.
00:52:34.000 --> 00:52:36.400
It was hamstrings, my hamstrings are so sore.
00:52:36.559 --> 00:52:41.519
And I was just like, Yeah, man, did I did I overdo it on the volume?
00:52:41.679 --> 00:52:46.559
Like, I don't think we sprinted that much, and we didn't do much targeted hamstrings.
00:52:46.800 --> 00:52:49.519
And he just kept saying, Man, my hamstrings are so tight.
00:52:49.679 --> 00:52:52.000
And I was just like, damn, like, okay.
00:52:52.159 --> 00:52:56.159
And then we so we're doing a bunch of like, you know, rolling hamstrings.
00:52:56.320 --> 00:53:01.760
Like, I had the uh I have a car buffer I love to put on that to kind of bring some vibration to friction to the area.
00:53:01.920 --> 00:53:05.760
And when I placed it on him, I remember he said, he was like, No, my hamstrings.
00:53:06.079 --> 00:53:08.960
And I was like, Yeah, and he was like, No, but yeah, there you go.
00:53:09.119 --> 00:53:13.440
It's like got it, got it different language, different language.
00:53:13.519 --> 00:53:17.199
Yeah, so it's like asking just someone where like touch it.
00:53:17.440 --> 00:53:19.360
Like, don't try to name it, just where do you feel this?
00:53:19.440 --> 00:53:24.000
And you were asking me that on the the run specific two, where it's like, hey, where do you feel this?
00:53:24.079 --> 00:53:29.440
Because it if whether it's the calf, the quad, the tendon, like where at can tell you a lot of information.
00:53:29.599 --> 00:53:29.920
For sure.
00:53:30.079 --> 00:53:33.599
We'll find a lot with especially our bigs who are super reactive.
00:53:33.760 --> 00:53:38.800
They'll we'll do a position two or something so benign, and they'll be like, oh, it lights up my lower back.
00:53:38.960 --> 00:53:43.599
And you wouldn't think like uh position two ISO, like that has nothing to do with your back.
00:53:43.679 --> 00:53:46.559
But in that position they were in, maybe it's affecting them more.
00:53:46.639 --> 00:53:49.599
Maybe they're fired up from what we did days before that.
00:53:49.760 --> 00:53:53.599
And so it's a different checklist of like, okay, your back's lit up from position two.
00:53:53.920 --> 00:53:59.039
Let's scrap that and do something else to maybe get you away from that before we have practice.
00:53:59.360 --> 00:54:02.159
What is your thought process of a training session?
00:54:02.239 --> 00:54:12.480
So I've seen, I haven't been around you in the off-season, but I've been around you multiple times in the is season, whether it was uh previous school or here now, and I've watched the training sessions go on.
00:54:12.559 --> 00:54:16.880
What is normally the focus of an in-season training session when guys will come in?
00:54:17.119 --> 00:54:19.760
Uh so we'll kind of set it up in four different blocks.
00:54:19.840 --> 00:54:24.400
And so it's like our warm-up block, we'll have a lot of our variability within that.
00:54:24.480 --> 00:54:28.400
It's a lot of ISOs, um, cable walkouts, of course.
00:54:28.639 --> 00:54:29.119
Yeah, yeah.
00:54:29.360 --> 00:54:34.880
Um uh and I kind of have a checklist of what's our main movement of the day.
00:54:35.119 --> 00:54:36.239
We work backwards from there.
00:54:36.320 --> 00:54:40.159
So if I were to say our main movement of the day is back squat, we're working on strength.
00:54:40.320 --> 00:54:42.960
I'm gonna give you a million dollars if you PR today.
00:54:43.119 --> 00:54:48.079
What are the five to ten exercises you need to do in 15 minutes to get ready to PR?
00:54:48.559 --> 00:54:59.840
And I just go through that checklist in my head of like, okay, I probably want to do some walkouts, probably want to do some ankle mobility, I want to do some stuff for my T-spine, I maybe want to jump a little, probably throw a med ball, probably do some goblet squats.
00:54:59.920 --> 00:55:04.239
And then I go through that framework in my head, I'm like, okay, let's plan that into these blocks.
00:55:04.320 --> 00:55:10.079
And then right when they're ready for the main thing of the day, they should be ready to PR or give their best, best lift.
00:55:10.400 --> 00:55:21.599
As a coach that's you've been coaching for so long, um, I think especially younger coaches that are getting into it, um, and even I catch myself in this sometimes, like I'm trying to control the room.
00:55:21.760 --> 00:55:26.480
And when you have like me specifically, I'm having less than eight people normally.
00:55:26.559 --> 00:55:28.320
So it's it's easier for me to control.
00:55:28.480 --> 00:55:34.159
But the second you start getting 15 people or 20, then it's like, I'm not controlling this at all.
00:55:34.320 --> 00:55:35.440
They they kind of are.
00:55:35.599 --> 00:55:47.760
So, where as a coach do you kind of walk that line of like giving them like ownership of you know, going through the movements or coaching each other up versus like you needing to like be very rigid?
00:55:48.000 --> 00:55:50.800
Yeah, I kind of married up to where we're at in the week.
00:55:50.880 --> 00:55:58.000
So if we're further away from a game, chances are it's a more technically savvy lift because it's more of a strength type lift.
00:55:58.079 --> 00:56:03.039
So we're gonna be like coaching hard, we're in it, moving around, doing everything.
00:56:03.119 --> 00:56:06.400
And then the closer we get to the game, the easier the lifts are gonna be.
00:56:06.480 --> 00:56:11.679
So a day before the game might be, you know, some mobility, throwing some med balls, some jumping.
00:56:11.840 --> 00:56:18.960
And those things, I'm more hands-off of like you self-organize, you jump, less feedback from me because you're getting ready for a game.
00:56:19.039 --> 00:56:22.480
I don't need to add more to it of another rap, blah, blah, blah, blah.
00:56:22.800 --> 00:56:22.960
Yeah.
00:56:23.119 --> 00:56:29.840
And it's more of this of like keep them safe, but give them ownership of, hey, this is a box jump, pretty hard to screw it up.
00:56:30.000 --> 00:56:30.800
Let's see what you can do.
00:56:30.880 --> 00:56:31.920
Or here's a med ball throw.
00:56:32.000 --> 00:56:33.599
Throw it as hard as you can against the wall.
00:56:33.679 --> 00:56:38.880
I'm not gonna coach unless I see they're in a bad position or gonna get injured or anything like that.
00:56:39.039 --> 00:56:45.199
So it's almost more coaching to less because the stress of the game, everything like that, they're getting coached hard on the court.
00:56:45.280 --> 00:56:50.079
The last thing they need to do is another guy yelling at them, you know, in the morning of a med ball throw or something like that.
00:56:50.320 --> 00:56:52.079
When did you notice that in your career?
00:56:52.239 --> 00:56:55.519
Like it was it, because I mean you you started out at Kansas.
00:56:55.679 --> 00:56:55.920
Yeah.
00:56:56.159 --> 00:57:02.639
Like the the most pressure, especially back then, like I don't I don't know where they're at now, but I mean Kansas basketball.
00:57:02.800 --> 00:57:03.440
Yeah, so pretty good.
00:57:03.599 --> 00:57:04.800
Yeah, yeah, they're they're there.
00:57:04.960 --> 00:57:09.920
So, like that demand, that stress, that like, hey, every training session matters.
00:57:10.079 --> 00:57:18.400
How did you did you always kind of have that personality because of the mentors you had, or has it become with time now, just being a little bit more confident in your coaching stuff?
00:57:18.559 --> 00:57:21.039
Yeah, I think a mix of both of them.
00:57:21.199 --> 00:57:28.000
Um, I think, you know, early on you just want it to be like structured and like regimented the whole time.
00:57:28.079 --> 00:57:37.280
And then once again, the more you go to practice, it's like it's pretty demanding in there of like verbal feedbacks, physical feedbacks, high pressure, yeah, yeah, yeah.
00:57:37.360 --> 00:57:43.599
And it's like, do I want to keep adding on to that system of they're stressed out, they're stressed out, they're stressed out.
00:57:43.760 --> 00:57:51.199
And why don't I make the weight room, which we can all agree is a positive place to still, we're still gonna have standards of execution and everything.
00:57:51.360 --> 00:57:59.519
But if you conduct yourself like a good contributing member of the team, like there's no reason I need to be on you all the frickin' time about everything.
00:57:59.679 --> 00:58:00.960
And summer is a different story.
00:58:01.039 --> 00:58:04.320
That's when I can coach you all the time because you don't have that added stress.
00:58:04.400 --> 00:58:08.559
But like, why would I add more stress onto the system like that?
00:58:08.639 --> 00:58:15.280
And I think when I say that, people think that automatically means like, oh, there's no standards, they're messing around, yada yada.
00:58:15.599 --> 00:58:21.360
It's like, no, you if you give respect and do everything as you're supposed to, I'll leave you alone.
00:58:21.440 --> 00:58:26.559
But if you need me to hold your hand and be on you, like you're gonna have another person in your ear all the time.
00:58:26.719 --> 00:58:29.599
So it's kind of like earning that right to do it on your own.
00:58:29.920 --> 00:58:34.000
When I hear coaches say that, I'm like, hey man, you it's actually the opposite.
00:58:34.239 --> 00:58:51.679
Like the second you stop the yelling and you do pull it back down to them and be like, hey, I I always try to tell the conversation, like, hey, if you want me to force you to do something, I can, but like if you don't want to do this, well, that's the like buy-in versus compliance conversation.
00:58:51.760 --> 00:58:53.760
It's like everyone's like, we have such good buy-in.
00:58:53.920 --> 00:58:56.079
It's like, do you have buy-in or do you have compliance?
00:58:56.320 --> 00:59:04.079
And I'd argue if I can come in and not say a word and they can do the lift perfectly up to the standard that we set for our team, we have buy-in.
00:59:04.239 --> 00:59:11.599
If I need to be there all the time counting guys' reps, making sure we're doing the correct form, making sure we're handling enough load, like you just have compliance.
00:59:11.760 --> 00:59:12.800
That guy's in there that day.
00:59:12.880 --> 00:59:19.039
So I think the the big question would be is your program a compliance program or a bought-in program?
00:59:19.199 --> 00:59:19.920
Damn, dude.
00:59:20.079 --> 00:59:24.559
Uh got into a little bit of a Twitter beef years back with someone around the words buy-in.
00:59:25.039 --> 00:59:26.719
We'll leave that kind of to the side.
00:59:26.880 --> 00:59:32.719
Uh, but when I hear those words, I always think of it as buy-in is a one-way street.
00:59:33.039 --> 00:59:33.599
Typically, yeah.
00:59:33.760 --> 00:59:35.039
The way you described it, that's different.
00:59:35.199 --> 00:59:35.360
Yeah.
00:59:35.519 --> 00:59:39.440
But I've never heard a coach say, Hey, I'm really bought into my athletes.
00:59:39.599 --> 00:59:42.239
It's always, hey, we really need you to buy into the program.
00:59:42.480 --> 00:59:46.159
We really need you to buy into what we're doing in the weight room and be like, hey, how?
00:59:46.320 --> 00:59:47.039
How does that work?
00:59:47.199 --> 00:59:54.480
You're asking for the respect without allowing a collaborative moment for them to feel like a part of this journey.
00:59:54.559 --> 01:00:01.760
It's almost like if we're going on a road trip and we have a long road trip, you have these people for years, they should at least be able to pick which rest stops for sure.
01:00:02.000 --> 01:00:03.599
Like, hey, where would you have to stop to get food?
01:00:03.840 --> 01:00:05.599
Not, hey, GPS says we're not stopping.
01:00:05.679 --> 01:00:06.639
Well, I got a pee, bro.
01:00:06.800 --> 01:00:07.039
Yeah.
01:00:07.199 --> 01:00:12.239
Like, we when do I get to to offer, like, hey, can we add this?
01:00:12.480 --> 01:00:15.039
Like the there, there should be that sort of buy-in.
01:00:15.199 --> 01:00:16.480
It's that common dialogue.
01:00:16.559 --> 01:00:21.599
And then I think the biggest thing is like athletes want results.
01:00:21.760 --> 01:00:25.360
And so they don't care if you're young, old, whatever.
01:00:25.519 --> 01:00:28.559
Like, if you can get them results, they will want to work with you.
01:00:28.639 --> 01:00:36.320
So that's on your end of the front end of how do I make this an environment where they're learning, they find value in it, they're getting better.
01:00:36.480 --> 01:00:39.760
We can show them metrics where they're getting better here on the court.
01:00:39.840 --> 01:00:44.480
And then after that, they're bought in because they know when they come into this room, they get better.
01:00:45.280 --> 01:00:48.480
Well, you're giving advice to coaches because I mean you've been coaching for so long.
01:00:48.559 --> 01:00:54.960
I mean, you're at Miami right now, high profile, uh new coach, like a lot of energy around the program.
01:00:55.360 --> 01:00:58.159
Um, what advice do you give young coaches when they reach out?
01:00:58.239 --> 01:01:05.679
Because you share a lot of information online, you share a lot of exercises, you share uh some of the stuff that you're doing with the guys, a lot of the stuff.
01:01:05.840 --> 01:01:08.800
Like, what advice would you give to those young coaches that are starting out?
01:01:08.960 --> 01:01:12.400
I mean, you hear all this time, like be a sponge, but what does that mean?
01:01:12.559 --> 01:01:24.320
And I think too many times, you know, interns or people, you know, who they get the first gig, and what's the first thing they want to do is leave and go do something else, or they want to coach right away.
01:01:24.400 --> 01:01:32.880
But it's like if your responsibility is cleaning the weight room, that's your one thing to do, or make sure it's all set up, do that to the best of your ability.
01:01:33.039 --> 01:01:35.679
So there's a funny story once again with Hootie.
01:01:36.000 --> 01:01:42.239
Uh, she said, I couldn't help coach men's basketball till the weight room was clean all the time.
01:01:42.400 --> 01:01:44.559
Like, and we had a huge football facility.
01:01:44.719 --> 01:01:47.039
And so I would get there super early, clean.
01:01:47.119 --> 01:01:51.199
I was checking under boxes, like all these things, because she was going to do the white glove test.
01:01:51.519 --> 01:01:54.400
And I had everything, I was like, I'm freaking good.
01:01:54.480 --> 01:01:56.000
I'm gonna be able to help with men's basketball.
01:01:56.079 --> 01:01:56.960
I knocked on her office.
01:01:57.039 --> 01:01:58.719
She was like, Are you sure you got everything?
01:01:58.880 --> 01:02:00.000
I was like, Absolutely.
01:02:00.079 --> 01:02:02.639
Like I triple checked everything, all the logos are up.
01:02:02.880 --> 01:02:04.800
Go through the facility, we go upstairs.
01:02:04.880 --> 01:02:06.320
We had this like cardio room.
01:02:06.480 --> 01:02:10.400
She looks over the top thing and she goes, You didn't dust the top of the racks.
01:02:10.559 --> 01:02:11.920
And then just walked out the door.
01:02:12.000 --> 01:02:16.480
And I remember just being like, Oh my God, like I screwed it up.
01:02:16.639 --> 01:02:16.960
Yeah.
01:02:17.119 --> 01:02:19.760
But then, you know, I cleaned the top of the racks, we were good to go.
01:02:19.840 --> 01:02:25.119
But it's just showing that you need to go above and beyond what others are willing to do.
01:02:25.280 --> 01:02:34.960
And when you're in these internship classes, like there's three or four interns with you helping out with football or basketball or whatever, like they're your friends, but they're also your competition.
01:02:35.519 --> 01:02:40.559
And so it's like, what can you do to be reliable, dependable, and hardworking?
01:02:40.639 --> 01:02:45.679
And if people can rely on you and you're competent, you're gonna go pretty far in whatever career you choose.
01:02:45.760 --> 01:02:49.679
So it's like go the extra mile, do whatever your task is, make it the big time.
01:02:49.760 --> 01:02:53.360
So if it's cleaning the dumbbells, make sure there's no chalk on them, make sure the logos are up.
01:02:53.440 --> 01:02:59.760
Like, take pride in those little things so they can trust you to maybe lead an athlete or lead a team or anything down the line like that.
01:02:59.920 --> 01:03:09.119
But I think too many people are they want to skip steps and they forget that like if you skip steps, it's eventually gonna come out and get you.
01:03:09.519 --> 01:03:13.199
Dude, I mean, you share so much good information.
01:03:13.440 --> 01:03:24.719
You've got uh uh programs online that if you're if you're a basketball player or basketball trainer, they can follow along with videos and uh very very professional with that as an entrepreneur, which is amazing.
01:03:24.880 --> 01:03:27.280
Um, you've mentioned a couple of the mentors you've had.
01:03:27.360 --> 01:03:30.639
I'm a big believer in like giving people their flowers, man.
01:03:30.719 --> 01:03:36.880
Um, are there people outside of the people maybe you've mentioned or that you'd like to readdress that like have stuck out to you?
01:03:37.039 --> 01:03:43.440
Because it's like uh it's almost like um people say like we're standing on the shoulders of giants.
01:03:43.599 --> 01:03:50.000
It's like that that optic, that eyesight that we get to have is only because of those people that came before us.
01:03:50.159 --> 01:03:56.320
That unfortunately, before social media, before you know, maybe they're not the most uh voistress online.
01:03:56.559 --> 01:04:03.360
So people don't know about them, they just hear loud mouths like myself, and they're like, oh, well, that must be like actually that's the dude.
01:04:03.519 --> 01:04:03.679
Yeah.
01:04:03.840 --> 01:04:06.639
Like, um, you know, do there's pe any people like that that stick out to you?
01:04:06.880 --> 01:04:16.239
So I got so lucky when I was at Kansas that I didn't know it at the time, but I was in like in the melting pot of like some of the top strength coaches in the nation at that time.
01:04:16.400 --> 01:04:16.719
Yeah.
01:04:16.960 --> 01:04:25.519
And just to be like a fly on the wall absorbing everything, like I when I moved, I found all my old notebooks of when these coaches would talk.
01:04:25.679 --> 01:04:33.679
I'd be in the room and I'd write down everything they're saying, whether it was like how to deal with coaches, how to program X, Y, Z or the other.
01:04:33.760 --> 01:04:38.880
And they would help me so much of little things like, okay, it's great that I know how to program or whatever.
01:04:39.039 --> 01:04:41.360
But they would bring me into head coaches meetings.
01:04:41.440 --> 01:04:49.760
So I could sit there and be like, okay, here's how you talk to a head coach that's not pleased, or you have to bring them bad news or whatever.
01:04:49.920 --> 01:04:54.159
And it was kind of ways of seeing, like, okay, so this is what it's really like.
01:04:54.400 --> 01:05:00.400
Um, so yeah, Joe Staub, Luke Bradford, Glenn King, Cody Roberts, all those guys were great.
01:05:00.480 --> 01:05:03.440
Um, Megan Young, our mutual friend, she's great.
01:05:03.599 --> 01:05:09.360
Um, I actually, my sister went to Auburn, so I reached out to Megan and was like, hey, can I come shadow you?
01:05:10.159 --> 01:05:12.400
And I went and saw how she did everything.
01:05:12.639 --> 01:05:20.320
And she's just been always someone that I can call with either like coaching questions or just like, hey, how do I navigate this situation?
01:05:20.480 --> 01:05:25.519
I got an unhappy head coach or an athlete that doesn't want to listen to me, or this, that, and the other.
01:05:25.679 --> 01:05:29.679
And then I think the head coaches who I've worked for, like they're tough cookies.
01:05:29.760 --> 01:05:44.880
And I think it's helped me a lot of how to navigate different situations of you're not going to get your way all the time, and how do you play nice in the sandbox to eventually, you know, sell what you're trying to do, get the coach bought in and what you're doing.
01:05:45.039 --> 01:05:48.960
And I think too many times we get frustrated with our head coaches.
01:05:49.199 --> 01:05:56.400
And for me, Vic Schaefer helped me look back and see, he'd always say, I've been coaching for 41 years or whatever.
01:05:56.639 --> 01:06:08.800
And I had to think of, okay, if I'd been coaching for 40 years and a young strength coach, and I had a bunch of success, and a young strength coach came in and told me dumbbells and barbells were BS and they don't work.
01:06:08.960 --> 01:06:10.800
Like, do you think I would change right away?
01:06:10.880 --> 01:06:11.039
Yeah.
01:06:11.199 --> 01:06:12.079
Like, probably not.
01:06:12.239 --> 01:06:16.800
So it's like he's at his dream job chasing where he wants to be.
01:06:16.880 --> 01:06:23.039
And you're gonna have a, at the time, a 26-year-old being like, hey, we should practice like this or lift like this.
01:06:23.199 --> 01:06:23.840
You know what I mean?
01:06:24.000 --> 01:06:26.079
But you got to kind of put yourself in their shoes.
01:06:26.159 --> 01:06:30.800
So at the time it was frustrating, but I grew so much out of those moments.
01:06:30.960 --> 01:06:49.280
And I think honestly, the whole strength coach community, I found that um, especially through our podcasts and everything, these coaches you see online, the majority of them when you meet in person, like they're cool, normal people, um, which I think is great and reassuring because I think it's easy to bag on the field and whatnot.
01:06:49.440 --> 01:06:53.280
But I think if you look at the collective whole, like everyone's there to help.
01:06:53.360 --> 01:06:59.119
Um, I think everyone sees a little bit of them and you know, these younger coaches coming up.
01:06:59.280 --> 01:07:04.800
Um, so I'm just trying my best to give back at least close to what I've been served over the years.
01:07:04.960 --> 01:07:06.559
So now I'm truly grateful.
01:07:06.800 --> 01:07:09.280
When you say give back, man, I I think you do plenty of that.
01:07:09.360 --> 01:07:11.119
And uh I've taken stuff from you.
01:07:11.199 --> 01:07:15.039
Um, I've learned stuff from you, uh, watching you coach the stuff you share online.
01:07:15.440 --> 01:07:18.639
Um, so honestly, thank you for being on this.
01:07:18.800 --> 01:07:21.599
Thank you for being open-minded and sharing things.
01:07:21.760 --> 01:07:29.840
I think with coaches, a lot of times they're the lack of ability or unwillingness to share things, for me, it's like a red flag.
01:07:30.000 --> 01:07:34.079
It's like if you're worried about sharing too much, you probably don't have much to share.
01:07:34.159 --> 01:07:40.239
And I instantly, it's like, yeah, you just because you see an exercise does not mean you understand the context, the thought process.
01:07:40.400 --> 01:07:44.239
It's almost like when when people talk about overthinkers and they're like, What do you think about this?
01:07:44.320 --> 01:07:47.039
Yeah, yeah, I I I've I've thought about that, trust me.
01:07:47.119 --> 01:07:48.719
Yeah, um, but dude, thank you.
01:07:48.880 --> 01:07:50.000
Thank you for bringing on here.
01:07:50.079 --> 01:07:50.960
Thank you for being so open.
01:07:51.119 --> 01:07:53.840
Thank you for opening your doors, sharing all your information, man.
01:07:54.000 --> 01:07:58.079
I I truly appreciate you, not just as a professional, man, but but as a good friend.
01:07:58.320 --> 01:07:58.719
Appreciate it.
01:07:58.880 --> 01:07:59.360
Thanks for coming down.
01:07:59.440 --> 01:08:01.440
We'll have to get you a cafecito tomorrow.
01:08:01.920 --> 01:08:02.719
Not that strong.
01:08:03.280 --> 01:08:04.159
That's what I would be like.
01:08:06.480 --> 01:08:06.960
Thanks so much.
01:08:07.199 --> 01:08:07.760
Cool.
01:08:08.320 --> 01:08:08.880
Dope.
01:08:10.159 --> 01:08:10.639
Kill it.
01:08:10.880 --> 01:08:11.199
Kill the